logo
BoostcampPNG

Become the Bear

by Thomas
1 athletes joined

Program Description

4 upper body days with some bench press variations, 2 lower body days, including forearm/trap exercises

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 30, 2024 09:39
  • Last Edited
    Oct 30, 2024 10:30
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Hammer Curl
3
8-15 reps
RPE 8
3
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Wrist Curls
3
5-8 reps
RPE 8
4
Seated Leg curl
3
8-15 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Zottman Curl
3
5-8 reps
RPE 8
7
Shrug (Dumbbell)
3
5-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Low Row
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Cable)
3
8-15 reps
RPE 8
8
Plank
3
0.5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10
Day 2
1
Hack Squat
3 Sets
5-8 Reps
@8
2
Standing Calf Raise
3 Sets
5-8 Reps
@8
3
Wrist Curls
3 Sets
5-8 Reps
@8
4
Seated Leg curl
3 Sets
8-15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Zottman Curl
3 Sets
5-8 Reps
@8
7
Shrug (Dumbbell)
3 Sets
5-8 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@8
2
Hammer Curl
3 Sets
8-15 Reps
@8
3
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10
Day 4
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10
Day 5
1
Hack Squat
3 Sets
5-8 Reps
@8
2
Standing Calf Raise
3 Sets
5-8 Reps
@8
3
Wrist Curls
3 Sets
5-8 Reps
@8
4
Seated Leg curl
3 Sets
8-15 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Zottman Curl
3 Sets
5-8 Reps
@8
7
Shrug (Dumbbell)
3 Sets
5-8 Reps
@8
Day 6
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Low Row
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
@8
8
Plank
3 Sets
0.5 mins
@10