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Pakiernia Mixtape cd 1

by MrDespacito2137

Program Description

Building some strenght and muscle mass

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 16, 2024 12:45
  • Last Edited
    Jun 18, 2025 09:26

Summary

Dive into the Pakiernia Mixtape cd 1, a comprehensive 12-week program designed to build strength and muscle through a balanced mix of compound and isolation exercises. With three training days each week, you'll tackle key lifts like the Deadlift and Squat, alongside targeted movements for your upper and lower body. This program is perfect for those looking to push their limits and achieve serious gains in strength and endurance. Get ready to transform your physique and elevate your training game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
2 reps
RPE 7
RPE 7.5
RPE 8
-
2
Snatch Deadlift
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Incline Bench Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
3
12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
8 reps
RPE 8.5
RPE 8.5
2
Lying Leg Curl
3
12 reps
RPE 9
3
Barbell Row
2
2
5 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
3 reps
8 reps
RPE 8
RPE 8.5
2
Zercher Squat (Barbell)
3
6 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 7.5
4
Pull-Up (Weighted)
2
3 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
2 Reps
@7
@7.5
@8
-
2
Snatch Deadlift
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
5
Underhand Lat Pulldown
3 Sets
12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8.5
@8.5
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Barbell Row
2 Sets
2 Sets
5 Reps
8 Reps
@8
@8.5
4
Dip (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
8 Reps
@8
@8.5
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@8.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
3 Reps
@9
5
Dumbbell Row
3 Sets
8 Reps
@8.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5