5.0
(1 rating)
Program Description
Quick way to get pumps and grow those muscles that will get you a bigger squat bench and deadlift
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedMar 23, 2024 05:09
- Last EditedOct 30, 2024 03:33
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Stiff Leg Deadlift
1
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
12 reps
RPE 7
6
Lateral Raise (Machine)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5
Hip Adductor (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Back Extension
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Back Extension
3
12 reps
RPE 9
5
Hip Adductor (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Machine)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
1 reps
8 reps
8 reps
RPE 9
RPE 10
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Back Extension
4
12 reps
RPE 9
5
Hip Adductor (Machine)
4
12 reps
RPE 9
6
Lateral Raise (Machine)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 7
3
Single Arm Cable Row
1
15 reps
RPE 7
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Alternating Dumbbell Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Single Arm Cable Row
2
15 reps
RPE 7
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
5
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Cable Row
2
15 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 8
5
Alternating Dumbbell Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Single Arm Cable Row
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Lat Pulldown
4
12 reps
RPE 10
3
Single Arm Cable Row
3
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Alternating Dumbbell Curl
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Bench Press (Paused)
1
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Pec Deck (Machine)
2
12 reps
RPE 7
6
Lateral Raise (Machine)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
8 reps
RPE 7
RPE 7
2
Bench Press (Paused)
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Bench Press (Paused)
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Paused)
2
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 10
5
Pec Deck (Machine)
4
12-15 reps
RPE 10
6
Lateral Raise (Machine)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Squat (Low Bar)
3
6 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
8 reps
RPE 6
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Hack Squat
1
10 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 7
5
Forearm Roller
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 7
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Hack Squat
2
10 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 7
5
Forearm Roller
1
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Hack Squat
2
10 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 8
5
Forearm Roller
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 6
RPE 9
2
Squat (Low Bar)
3
5 reps
RPE 7
3
Hack Squat
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 10
5
Forearm Roller
1
2
AMRAP
AMRAP
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
RPE 10
RPE 8
2
Squat (Low Bar)
2
5 reps
RPE 7
3
Hack Squat
4
10 reps
RPE 10
4
Seated Hamstring Curl
3
15 reps
RPE 10
5
Forearm Roller
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Cambered Bar Bench (paused)
1
10 reps
RPE 7
3
Pull-Up (Assisted)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
JM Press
1
1
10 reps
12 reps
RPE 7
RPE 7
7
Incline Curl (Dumbbell)
2
15 reps
RPE 7
8
Lateral Raise (Machine)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
1 reps
8 reps
RPE 7
RPE 7
2
Cambered Bar Bench (paused)
2
10 reps
RPE 7
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
15 reps
RPE 7
5
Pec Deck (Machine)
3
15 reps
RPE 7
6
JM Press
1
2
10 reps
12 reps
RPE 7
RPE 7
7
Incline Curl (Dumbbell)
3
15 reps
RPE 7
8
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3
1 reps
8 reps
RPE 8
RPE 8
2
Cambered Bar Bench (paused)
2
10 reps
RPE 8
3
Pull-Up (Assisted)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
2
15 reps
RPE 8
5
Pec Deck (Machine)
3
15 reps
RPE 8
6
JM Press
1
2
10 reps
12 reps
RPE 8
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
8
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
8 reps
RPE 6
RPE 9
2
Cambered Bar Bench (paused)
2
10 reps
RPE 9
3
Pull-Up (Assisted)
3
8 reps
RPE 9
4
Chest Supported Row (Machine)
3
15 reps
RPE 9
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
JM Press
1
3
10 reps
12 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
4
15 reps
RPE 9
8
Lateral Raise (Machine)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
8 reps
RPE 8
RPE 10
2
Cambered Bar Bench (paused)
2
10 reps
RPE 10
3
Pull-Up (Assisted)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
15 reps
RPE 10
5
Pec Deck (Machine)
3
15 reps
RPE 10
6
JM Press
1
3
10 reps
12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
5
15 reps
RPE 10
8
Lateral Raise (Machine)
4
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Assisted)2 Sets
8 Reps
@7
2
Lat Pulldown2 Sets
12 Reps
@7
3
Single Arm Cable Row1 Set
15 Reps
@7
4
Rear Delt Fly (Machine)2 Sets
15 Reps
@7
5
Alternating Dumbbell Curl2 Sets
12 Reps
@7
Day 1
1
High Bar Squat (Barbell)1 Set
1 Set
1 Reps
8 Reps
@6
@7
2
Stiff Leg Deadlift1 Set
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)1 Set
10 Reps
@7
4
Back Extension2 Sets
12 Reps
@7
5
Hip Adductor (Machine)2 Sets
12 Reps
@7
6
Lateral Raise (Machine)2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Reps
8 Reps
@6
@7
2
Squat (Low Bar)2 Sets
5 Reps
@6
3
Hack Squat1 Set
10 Reps
@7
4
Seated Hamstring Curl2 Sets
15 Reps
@7
5
Forearm Roller1 Set
AMRAP
@7
Day 3
1
Bench Press (Close Grip)1 Set
2 Sets
1 Reps
8 Reps
@6
@7
2
Bench Press (Paused)1 Set
10 Reps
@7
3
Incline Bench Press (Dumbbell)2 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)2 Sets
12 Reps
@7
5
Pec Deck (Machine)2 Sets
12 Reps
@7
6
Lateral Raise (Machine)2 Sets
12 Reps
@7
Day 5
1
Larsen Press (Barbell)1 Set
2 Sets
1 Reps
8 Reps
@6
@7
2
Cambered Bar Bench (paused)1 Set
10 Reps
@7
3
Pull-Up (Assisted)2 Sets
8 Reps
@7
4
Chest Supported Row (Machine)2 Sets
15 Reps
@7
5
Pec Deck (Machine)2 Sets
15 Reps
@7
6
JM Press1 Set
1 Set
10 Reps
12 Reps
@7
@7
7
Incline Curl (Dumbbell)2 Sets
15 Reps
@7
8
Lateral Raise (Machine)2 Sets
12 Reps
@7