Program Description
Build mass and aesthetics
Program Overview
- LevelIntermediate, Advanced, Novice, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedAug 01, 2024 12:34
- Last EditedFeb 06, 2025 03:43
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.
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3A
Underhand Lat Pulldown
3
12-18 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
12-18 reps
RPE 9
4B
Reverse Wrist Curl (Barbell)
3
12-18 reps
RPE 9
5
Pull-Up (Weighted)
3
5-8 reps
RPE 9
6
Single Arm Row (Cable)
2
12-16 reps
RPE 9
7A
Seated Overhead Press (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
7B
Lateral Raise (Dumbbell)
2
14-20 reps
RPE 9
7C
Rear Delt Row
2
8-14 reps
RPE 9
8
Good Morning
2
1
8-12 reps
12-16 reps
RPE 9
RPE 9
9A
Neck Extension
2
12 reps
RPE 6
9B
Cable Crunch
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
3
Pull Through (Cable)
3
12-18 reps
RPE 9
4A
Standing Calf Raise
1
1
1
12-18 reps
15-20 reps
8-12 reps
RPE 9
RPE 9
RPE 9
4B
tibialis
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Cable Crossover
2
10-15 reps
RPE 9
3A
Spider Curl
3
12-18 reps
RPE 9
3B
Skull Crusher
3
10-16 reps
RPE 9
4A
Hammer Curl
3
12-18 reps
RPE 9
4B
Wrist Curls
3
12-18 reps
RPE 9
5
Chin-Up (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
6
Seated Row (Cable)
2
10-16 reps
RPE 9
7A
Single Arm Shoulder Press
2
12-18 reps
RPE 9
7B
Lateral Raise (Cable)
2
12-18 reps
RPE 9
7C
Rear Delt Fly (Dumbbell)
2
10-16 reps
RPE 9
8A
Cable Crunch
3
14-20 reps
RPE 9
8B
Neck Extension
2
12-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Reverse Lunge (Barbell)
2
5-8 reps
RPE 8
4A
Standing Calf Raise
2
1
12-18 reps
8-14 reps
RPE 9
RPE 9
4B
tibialis
3
14-20 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2A
Bicep Curl (Barbell)
2
1
14-20 reps
12-18 reps
RPE 9
RPE 9
2B
Katana Extension
2
1
10-15 reps
14-20 reps
RPE 9
RPE 9
3A
Suitcase Carry
2
1 mins
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
12-18 reps
RPE 9
3C
Barbell Reverse Curl
2
1
10-15 reps
8-14 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 9
4B
Rear Delt Row
3
10-16 reps
RPE 9
5A
Cable Crunch
2
12-18 reps
RPE 9
5B
Hanging Leg Raise
2
20 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Paused)2 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)2 Sets
8-12 Reps
@9
3A
Underhand Lat Pulldown3 Sets
12-18 Reps
@9
3B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
4A
Hammer Curl (Cable)3 Sets
12-18 Reps
@9
4B
Reverse Wrist Curl (Barbell)3 Sets
12-18 Reps
@9
5
Pull-Up (Weighted)3 Sets
5-8 Reps
@9
6
Single Arm Row (Cable)2 Sets
12-16 Reps
@9
7A
Seated Overhead Press (Barbell)2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
7B
Lateral Raise (Dumbbell)2 Sets
14-20 Reps
@9
7C
Rear Delt Row2 Sets
8-14 Reps
@9
8
Good Morning2 Sets
1 Set
8-12 Reps
12-16 Reps
@9
@9
9A
Neck Extension2 Sets
12 Reps
@6
9B
Cable Crunch3 Sets
12-20 Reps
@9
Day 2
1
Squat (Paused)3 Sets
5-8 Reps
@9
2
Deadlift (Barbell)2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
3
Pull Through (Cable)3 Sets
12-18 Reps
@9
4A
Standing Calf Raise1 Set
1 Set
1 Set
12-18 Reps
15-20 Reps
8-12 Reps
@9
@9
@9
4B
tibialis3 Sets
15-20 Reps
@9
5
Hanging Leg Raise3 Sets
20 Reps
@9
Day 3
1
Dip (Weighted)2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
2
Cable Crossover2 Sets
10-15 Reps
@9
3A
Spider Curl3 Sets
12-18 Reps
@9
3B
Skull Crusher3 Sets
10-16 Reps
@9
4A
Hammer Curl3 Sets
12-18 Reps
@9
4B
Wrist Curls3 Sets
12-18 Reps
@9
5
Chin-Up (Weighted)2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
6
Seated Row (Cable)2 Sets
10-16 Reps
@9
7A
Single Arm Shoulder Press2 Sets
12-18 Reps
@9
7B
Lateral Raise (Cable)2 Sets
12-18 Reps
@9
7C
Rear Delt Fly (Dumbbell)2 Sets
10-16 Reps
@9
8A
Cable Crunch3 Sets
14-20 Reps
@9
8B
Neck Extension2 Sets
12-18 Reps
@6
Day 4
1
Squat (Paused)3 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@7
3
Reverse Lunge (Barbell)2 Sets
5-8 Reps
@8
4A
Standing Calf Raise2 Sets
1 Set
12-18 Reps
8-14 Reps
@9
@9
4B
tibialis3 Sets
14-20 Reps
@9
5
Hanging Leg Raise3 Sets
20 Reps
@9
Day 5
1
Bent Over Row (Barbell)3 Sets
8-12 Reps
@9
2A
Bicep Curl (Barbell)2 Sets
1 Set
14-20 Reps
12-18 Reps
@9
@9
2B
Katana Extension2 Sets
1 Set
10-15 Reps
14-20 Reps
@9
@9
3A
Suitcase Carry2 Sets
1 mins
@9
3B
Reverse Wrist Curl (Barbell)3 Sets
12-18 Reps
@9
3C
Barbell Reverse Curl2 Sets
1 Set
10-15 Reps
8-14 Reps
@9
@9
4A
Lateral Raise (Dumbbell)3 Sets
12-18 Reps
@9
4B
Rear Delt Row3 Sets
10-16 Reps
@9
5A
Cable Crunch2 Sets
12-18 Reps
@9
5B
Hanging Leg Raise2 Sets
20 Reps
@9