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Overloaded

by zachary B.
4.0
(1 rating)

Program Description

Build work capacity and muscle. Overloaded in intended to push your limits and physique. Deload every 3rd week, reduce sets to 1/2 and weight by half.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2023 10:13
  • Last Edited
    Nov 11, 2024 02:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
4
4-8 reps
RPE 7
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 10
5
Squat (Barbell)
3
2
4-8 reps
10-20 reps
RPE 7
RPE 8
6
Vertical Jump
3
6 reps
30%
7
Hamstring Curl
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
4
4-8 reps
RPE 7
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 10
5
Squat (Barbell)
3
2
4-8 reps
10-20 reps
RPE 7
RPE 8
6
Vertical Jump
3
6 reps
30%
7
Hamstring Curl
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
4
4-8 reps
RPE 7
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 10
5
Squat (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 8
6
Vertical Jump
3
6 reps
30%
7
Hamstring Curl
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
4
4-8 reps
RPE 7
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 10
5
Squat (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 8
6
Vertical Jump
3
6 reps
30%
7
Hamstring Curl
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
4
4-8 reps
RPE 7
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 10
5
Squat (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 8
6
Vertical Jump
3
6 reps
30%
7
Hamstring Curl
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Pull-Up (Weighted)
4
4-8 reps
RPE 7
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 10
5
Squat (Barbell)
3
3
4-8 reps
10-20 reps
RPE 7
RPE 8
6
Vertical Jump
3
6 reps
30%
7
Hamstring Curl
2
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-12 reps
RPE 10
2A
Bicep Curl (Machine)
4
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 9
3A
Reverse Wrist Curls
3
10-20 reps
RPE 10
3B
Wrist Curls
3
10-20 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 9
5
Lu Raises
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-12 reps
RPE 10
2A
Bicep Curl (Machine)
4
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 9
3A
Reverse Wrist Curls
3
10-20 reps
RPE 10
3B
Wrist Curls
3
10-20 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 9
5
Lu Raises
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-12 reps
RPE 10
2A
Bicep Curl (Machine)
4
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 9
3A
Reverse Wrist Curls
3
10-20 reps
RPE 10
3B
Wrist Curls
3
10-20 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 9
5
Lu Raises
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-12 reps
RPE 10
2A
Bicep Curl (Machine)
4
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 9
3A
Reverse Wrist Curls
3
10-20 reps
RPE 10
3B
Wrist Curls
3
10-20 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 9
5
Lu Raises
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-12 reps
RPE 10
2A
Bicep Curl (Machine)
4
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 9
3A
Reverse Wrist Curls
3
10-20 reps
RPE 10
3B
Wrist Curls
3
10-20 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 9
5
Lu Raises
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-12 reps
RPE 10
2A
Bicep Curl (Machine)
4
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 9
3A
Reverse Wrist Curls
3
10-20 reps
RPE 10
3B
Wrist Curls
3
10-20 reps
RPE 10
4
Hanging Leg Raise
4
15 reps
RPE 9
5
Lu Raises
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Single Leg Press
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
5
Sprint
6
30 secs
RPE 8
6
Dip (Weighted)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Single Leg Press
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
5
Sprint
6
30 secs
RPE 8
6
Dip (Weighted)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Single Leg Press
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
5
Sprint
6
30 secs
RPE 8
6
Dip (Weighted)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Single Leg Press
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
5
Sprint
6
30 secs
RPE 8
6
Dip (Weighted)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Single Leg Press
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
5
Sprint
6
30 secs
RPE 8
6
Dip (Weighted)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
2
Bent Over Row (Barbell)
2
3
4-8 reps
10-20 reps
RPE 7
RPE 9
3
Rear Delt Fly (Machine)
4
15 reps
RPE 10
4
Single Leg Press
2
2
4-8 reps
10-20 reps
RPE 7
RPE 9
5
Sprint
6
30 secs
RPE 8
6
Dip (Weighted)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
2
8-12 reps
10-20 reps
RPE 7
RPE 9
2A
Reverse Wrist Curls
3
8-12 reps
RPE 10
2B
Wrist Curls
3
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9
5
Sit Up
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
2
8-12 reps
10-20 reps
RPE 7
RPE 9
2A
Reverse Wrist Curls
3
8-12 reps
RPE 10
2B
Wrist Curls
3
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9
5
Sit Up
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
2
8-12 reps
10-20 reps
RPE 7
RPE 9
2A
Reverse Wrist Curls
3
8-12 reps
RPE 10
2B
Wrist Curls
3
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9
5
Sit Up
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
2
8-12 reps
10-20 reps
RPE 7
RPE 9
2A
Reverse Wrist Curls
3
8-12 reps
RPE 10
2B
Wrist Curls
3
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9
5
Sit Up
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
2
8-12 reps
10-20 reps
RPE 7
RPE 9
2A
Reverse Wrist Curls
3
8-12 reps
RPE 10
2B
Wrist Curls
3
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9
5
Sit Up
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
2
2
8-12 reps
10-20 reps
RPE 7
RPE 9
2A
Reverse Wrist Curls
3
8-12 reps
RPE 10
2B
Wrist Curls
3
8-12 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9
5
Sit Up
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Pushups
4
30+ reps
RPE 10
2
Pullover (Cable)
4
10-20 reps
RPE 10
3
Power Clean
4
3 reps
80%
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Suitcase Carry
4
1 mins
RPE 7
6
Stiff Leg Deadlift
2
2
4-8 reps
8-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Pushups
4
30+ reps
RPE 10
2
Pullover (Cable)
4
10-20 reps
RPE 10
3
Power Clean
4
3 reps
80%
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Suitcase Carry
4
1 mins
RPE 7
6
Stiff Leg Deadlift
2
2
4-8 reps
8-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Pushups
4
30+ reps
RPE 10
2
Pullover (Cable)
4
10-20 reps
RPE 10
3
Power Clean
4
3 reps
80%
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Suitcase Carry
4
1 mins
RPE 7
6
Stiff Leg Deadlift
2
2
4-8 reps
8-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Pushups
4
30+ reps
RPE 10
2
Pullover (Cable)
4
10-20 reps
RPE 10
3
Power Clean
4
3 reps
80%
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Suitcase Carry
4
1 mins
RPE 7
6
Stiff Leg Deadlift
2
2
4-8 reps
8-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Pushups
5
30+ reps
RPE 10
2
Pullover (Cable)
5
10-20 reps
RPE 10
3
Power Clean
4
3 reps
80%
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Suitcase Carry
4
1 mins
RPE 7
6
Stiff Leg Deadlift
2
2
4-8 reps
8-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Pushups
5
30+ reps
RPE 10
2
Pullover (Cable)
5
10-20 reps
RPE 10
3
Power Clean
4
3 reps
80%
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Suitcase Carry
4
1 mins
RPE 7
6
Stiff Leg Deadlift
2
2
4-8 reps
8-12 reps
RPE 7
RPE 8
Week 1
1 / 6 Weeks
Day 4
1
Seated Calf Raise
2 Sets
2 Sets
8-12 Reps
10-20 Reps
@7
@9
2A
Reverse Wrist Curls
3 Sets
8-12 Reps
@10
2B
Wrist Curls
3 Sets
8-12 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
5
Sit Up
4 Sets
15-20 Reps
@9
Day 5
1
Ring Pushups
4 Sets
30+ Reps
@10
2
Pullover (Cable)
4 Sets
10-20 Reps
@10
3
Power Clean
4 Sets
3 Reps
80%
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Suitcase Carry
4 Sets
1 mins
@7
6
Stiff Leg Deadlift
2 Sets
2 Sets
4-8 Reps
8-12 Reps
@7
@8
Day 3
1
Incline Chest Press (Machine)
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Bent Over Row (Barbell)
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
5
Sprint
6 Sets
30 secs
@8
6
Dip (Weighted)
2 Sets
8-12 Reps
@8
Day 2
1
Standing Calf Raise
4 Sets
8-12 Reps
@10
2A
Bicep Curl (Machine)
4 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)
4 Sets
10-20 Reps
@9
3A
Reverse Wrist Curls
3 Sets
10-20 Reps
@10
3B
Wrist Curls
3 Sets
10-20 Reps
@10
4
Hanging Leg Raise
4 Sets
15 Reps
@9
5
Lu Raises
3 Sets
20 Reps
@10
Day 1
1
Overhead Press (Barbell)
3 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@9
2
Pull-Up (Weighted)
4 Sets
4-8 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
5
Squat (Barbell)
3 Sets
2 Sets
4-8 Reps
10-20 Reps
@7
@8
6
Vertical Jump
3 Sets
6 Reps
30%
7
Hamstring Curl
2 Sets
12-20 Reps
@8