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Black swordman

by Bri

Program Description

Modified ppl with arm day/ heavy bench focus

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 10, 2024 01:43
  • Last Edited
    Jun 18, 2025 08:47

Summary

Unleash your inner warrior with the Black Swordman program, an intense 8-week journey designed to sculpt your physique and boost your strength. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg workouts that incorporate essential barbell, dumbbell, and bodyweight exercises. Each session is crafted to challenge your limits, enhance muscle endurance, and refine your technique, ensuring you emerge stronger and more resilient. Prepare to forge a body that commands respect!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
9 reps
RPE 9
RPE 7
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
1
2
7-10 reps
7-10 reps
RPE 10
RPE 7
3
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Pullover (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
7-10 reps
7-10 reps
RPE 9.5
RPE 8
2
Back Extension (Weighted)
3
AMRAP
RPE 8
3
Pallof Press
3
AMRAP
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 8.5
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
2
AMRAP
RPE 10
6
Push Up
2
1
AMRAP
AMRAP
RPE 10
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 9
4
Skull Crusher
3
8-12 reps
RPE 10
5
Hammer Curl
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
9 Reps
@9
@7
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Push Up
3 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
2 Sets
7-10 Reps
7-10 Reps
@9.5
@8
2
Back Extension (Weighted)
3 Sets
AMRAP
@8
3
Pallof Press
3 Sets
AMRAP
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
7-10 Reps
7-10 Reps
@10
@7
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
3 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@8.5
2
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
2 Sets
AMRAP
@10
6
Push Up
2 Sets
1 Set
AMRAP
AMRAP
@10
@9
Day 5
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@9
4
Skull Crusher
3 Sets
8-12 Reps
@10
5
Hammer Curl
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10