5.0
(1 rating)
Program Description
Moving weight
Program Overview
- LevelNovice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 02, 2024 12:27
- Last EditedJul 07, 2024 04:48
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
2
Bench Press (Barbell)
4
6-8 reps
3
Behind-the-Neck Push Press
3
12 reps
4
Rear Delt Fly (Machine)
3
1
12 reps
1 reps
5
Standing Pullover (Cable)
3
15 reps
6A
Leg Raise (Captain's Chair)
4
6B
Knee Raise (Captain's Chair)
4
7
Run
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
8 reps
6 reps
2
Power Snatch
3
10 reps
3
Bent Over Row (Barbell)
4
12 reps
4A
Dip (Weighted)
4
4B
Neck Curl
4
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
2km Row
1
7-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Bench Press (Barbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Machine)
3
15 reps
6
Rear Delt Fly (Machine)
4
8 reps
7A
Pull-Up (Bodyweight)
4
7B
Leg Raise (Captain's Chair)
4
7C
Knee Raise (Captain's Chair)
4
8
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
2
Farmer's Walk (Weighted)
1
15 mins
3A
Prowler Push
3
4 reps
3B
Walking Lunge
3
4
Hamstring Curl
3
12 reps
5A
Leg Raise (Captain's Chair)
4
5B
Knee Raise (Captain's Chair)
4
6
Neck Curl
3
20 reps
Week 1
1 / 8 Weeks
Day 2
1
Deadlift (Barbell)2 Sets
2 Sets
8 Reps
6 Reps
2
Power Snatch3 Sets
10 Reps
3
Bent Over Row (Barbell)4 Sets
12 Reps
4A
Dip (Weighted)4 Sets
4B
Neck Curl4 Sets
5A
Leg Raise (Captain's Chair)4 Sets
5B
Knee Raise (Captain's Chair)4 Sets
6
2km Row1 Set
7-10 mins
Day 3
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
2
Bent Over Row (Barbell)3 Sets
12 Reps
3
Bench Press (Barbell)4 Sets
8 Reps
4
Lat Pulldown3 Sets
12 Reps
5
Lateral Raise (Machine)3 Sets
15 Reps
6
Rear Delt Fly (Machine)4 Sets
8 Reps
7A
Pull-Up (Bodyweight)4 Sets
7B
Leg Raise (Captain's Chair)4 Sets
7C
Knee Raise (Captain's Chair)4 Sets
8
Neck Curl3 Sets
20 Reps
Day 4
1
Squat (Barbell)1 Set
20 Reps
2
Farmer's Walk (Weighted)1 Set
15 mins
3A
Prowler Push3 Sets
4 Reps
3B
Walking Lunge3 Sets
4
Hamstring Curl3 Sets
12 Reps
5A
Leg Raise (Captain's Chair)4 Sets
5B
Knee Raise (Captain's Chair)4 Sets
6
Neck Curl3 Sets
20 Reps
Day 1
1
Incline Bench Press (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)4 Sets
6-8 Reps
3
Behind-the-Neck Push Press3 Sets
12 Reps
4
Rear Delt Fly (Machine)3 Sets
1 Set
12 Reps
1 Reps
5
Standing Pullover (Cable)3 Sets
15 Reps
6A
Leg Raise (Captain's Chair)4 Sets
6B
Knee Raise (Captain's Chair)4 Sets
7
Run1 Set
10 mins
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Zion G.Man
6 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I’m writing on behalf of my friend Joe Brassfield
“I’ve been working out for nearly 10 years now and have never really put on any size of notice strength. Let me tell you…this programme hit the spot. I’m bigger than ever. I’ve finally made it to the 1st team and all the guys love