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Rip off

by Dan W.
3 athletes joined

Program Description

power with hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 23, 2025 04:49
  • Last Edited
    Apr 26, 2025 06:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Dumbbell)
3
5+ reps
85%
2
Incline Bench Press (Dumbbell)
5
6+ reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3+ reps
90%
2
Incline Bench Press (Dumbbell)
5
5+ reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4+ reps
87.5%
2
Incline Bench Press (Dumbbell)
5
4+ reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
2+ reps
92.5%
2
Incline Bench Press (Dumbbell)
4
6+ reps
82.5%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4+ reps
90%
2
Incline Bench Press (Dumbbell)
4
5+ reps
87.5%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2+ reps
95%
2
Incline Bench Press (Dumbbell)
4
6+ reps
92.5%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10+ reps
RPE 8
4
Lateral Raise (Cable)
5
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3+ reps
92.5%
2
Incline Bench Press (Dumbbell)
3
6+ reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
9
1+ reps
97.5%
2
Incline Bench Press (Dumbbell)
3
5+ reps
90%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2+ reps
95%
2
Incline Bench Press (Dumbbell)
3
4+ reps
95%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1+ reps
100%
2
Incline Bench Press (Dumbbell)
5
3+ reps
100%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
4
Lateral Raise (Cable)
3
10+ reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2+ reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
10+ reps
RPE 8
3
Lateral Raise (Cable)
2
10+ reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
2
Stiff Leg Deadlift
1
5+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Stiff Leg Deadlift
5
6 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Stiff Leg Deadlift
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87.5%
2
Stiff Leg Deadlift
5
4 reps
90%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
92.5%
2
Stiff Leg Deadlift
4
6 reps
82.5%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Stiff Leg Deadlift
4
5 reps
87.5%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Stiff Leg Deadlift
4
4 reps
92.5%
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
1
4
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92.5%
2
Stiff Leg Deadlift
3
6 reps
85%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
3
AMRAP
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
1 reps
97.5%
2
Stiff Leg Deadlift
3
5 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Stiff Leg Deadlift
3
4 reps
95%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Stiff Leg Deadlift
5
3 reps
100%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Kelso Shrug
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Bicep Curl (Dumbbell)
1
2
AMRAP
AMRAP
-
-
4
Walking Lunge (Dumbbell)
1
10 reps
RPE 8
5
Kelso Shrug
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1+ reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
5+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
5
6 reps
80%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
5
5 reps
85%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
87.5%
2
Bench Press (Close Grip)
5
4 reps
90%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
92.5%
2
Bench Press (Close Grip)
4
6 reps
82.5%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
90%
2
Bench Press (Close Grip)
4
5 reps
87.5%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
95%
2
Bench Press (Close Grip)
4
4 reps
92.5%
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Pullover (EZ Bar)
5
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
92.5%
2
Bench Press (Close Grip)
5
6 reps
85%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
9
1 reps
97.5%
2
Bench Press (Close Grip)
3
5 reps
90%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
95%
2
Bench Press (Close Grip)
3
4 reps
95%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Bench Press (Close Grip)
5
3 reps
100%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (EZ Bar)
3
10 reps
RPE 8
5
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pullover (EZ Bar)
3
10 reps
RPE 8
4
Lat Pulldown
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 10
2
Front Squat (Barbell)
1
5+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
5
6 reps
80%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Front Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87.5%
2
Front Squat (Barbell)
5
4 reps
90%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
92.5%
2
Front Squat (Barbell)
4
4 reps
82.5%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Front Squat (Barbell)
4
5 reps
80%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
95%
2
Front Squat (Barbell)
4
4 reps
92.5%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Rear Delt Fly (Cable)
5
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Front Squat (Barbell)
5
6 reps
85%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
1 reps
97.5%
2
Front Squat (Barbell)
3
5 reps
90%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Front Squat (Barbell)
3
4 reps
95%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Front Squat (Barbell)
5
3 reps
100%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1+ reps
RPE 10
2
Bench Press (Close Grip)
1
5+ reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
5+ Reps
85%
2
Incline Bench Press (Dumbbell)
5 Sets
6+ Reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
10+ Reps
@8
4
Lateral Raise (Cable)
5 Sets
10+ Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Stiff Leg Deadlift
5 Sets
6 Reps
80%
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4
Bicep Curl (Dumbbell)
1 Set
4 Sets
AMRAP
AMRAP
-
-
5
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
6
Kelso Shrug
2 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Close Grip)
5 Sets
6 Reps
80%
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Pullover (EZ Bar)
5 Sets
10 Reps
@8
5
Lat Pulldown
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Front Squat (Barbell)
5 Sets
6 Reps
80%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
4
Rear Delt Fly (Cable)
5 Sets
12 Reps
@8
5
Shrug (Barbell)
1 Set
AMRAP
-