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Summer 2024 for losers

by Ant G.
4.0
(1 rating)

Program Description

Taller guys with long lims need this. You can run this program on 3 or 4 days a week and adjust 1RMs based on your recovery and your feeling. +/-5% is not something crucial. Prioritize your weakest lift in session, Feel free to add arm work on Deadlift day when you can. This program is made for manual labor guys who stand most of their time on their feet and like sports like running or soccer, basketball... My suggestion is adding one set at lower 1RMs if you feel that you need more volume or pushing to trples if you want to test your strenght. Back off sets are not the best solution when we use more compound movements in one session. You should be tired on last 2 sets in workout, not after first excercise. We are trying to avoid half-assing.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 22, 2024 10:20
  • Last Edited
    Jan 16, 2025 02:23
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
75%
2
Pull-Up (Weighted)
5
3-5 reps
85%
3
Overhead Press (Barbell)
2
3
7-8 reps
2-3 reps
70%
90%
4
Barbell Row
4
8-12 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3
10-12 reps
10-12 reps
60%
70%
2
Squat (Barbell)
1
1
2
2
10 reps
8 reps
5 reps
5 reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3
15-20 reps
8-10 reps
4-6 reps
55%
65%
82%
2
Pull-Up (Weighted)
5
3-5 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
4
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
9-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
1
10 reps
8 reps
6 reps
5 reps
62%
67%
80%
85%
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
4 Sets
8 Reps
75%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
85%
3
Overhead Press (Barbell)
2 Sets
3 Sets
7-8 Reps
2-3 Reps
70%
90%
4
Barbell Row
4 Sets
8-12 Reps
70%
Day 2
1
Good Morning
1 Set
3 Sets
10-12 Reps
10-12 Reps
60%
70%
2
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
5 Reps
5 Reps
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7.5-8.5
@8.5-9.5
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
3 Sets
15-20 Reps
8-10 Reps
4-6 Reps
55%
65%
82%
2
Pull-Up (Weighted)
5 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
4
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
Day 4
1
Lunge (Dumbbell)
3 Sets
9-12 Reps
@9
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
62%
67%
80%
85%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Ant G.Man
6 days ago
1 week complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Got 20 pounds bodyweight. Improved my bench press first time i run this program. Second time, i got my squat 40 pounds stronger