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Sami’s Program

by Anthony E.
2 athletes joined

Program Description

Each exercise is one set of 5-8 with two following rest pause sets with the 15 deep breath thing.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 17, 2024 09:51
  • Last Edited
    Aug 17, 2024 05:57
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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
1A
Incline Bench Press (Barbell)
3
AMRAP
RPE 10
1B
Chest Stretch
1
1 mins
RPE 10
2A
Overhead Press (Barbell)
3
AMRAP
RPE 10
2B
Shoulder Stretch
1
1 mins
RPE 10
3A
Skull Crusher
3
AMRAP
RPE 10
3B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
AMRAP
RPE 10
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
AMRAP
RPE 10
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
AMRAP
RPE 10
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
AMRAP
RPE 10
5B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
AMRAP
RPE 10
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
AMRAP
RPE 10
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
AMRAP
RPE 10
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
AMRAP
RPE 10
5B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
AMRAP
RPE 10
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
AMRAP
RPE 10
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
AMRAP
RPE 10
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
AMRAP
RPE 10
5B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
AMRAP
RPE 10
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
AMRAP
RPE 10
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
AMRAP
RPE 10
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
AMRAP
RPE 10
5B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
AMRAP
RPE 10
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
AMRAP
RPE 10
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
AMRAP
RPE 10
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
AMRAP
RPE 10
5B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
8-10 reps
RPE 8
5B
Triceps Stretch
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
1B
Chest Stretch
1
1 mins
RPE 10
2A
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2B
Lat Stretch
1
1 mins
RPE 10
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8
3B
Shoulder Stretch
1
1 mins
RPE 10
4A
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
4B
Biceps Stretch
1
1 mins
RPE 10
5A
Tricep Extension (Barbell)
3
8-10 reps
RPE 8
5B
Triceps Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
AMRAP
RPE 10
1B
Hamstring Stretch
1
1 mins
RPE 10
2A
Squat (Barbell)
3
AMRAP
RPE 10
2B
Quad Stretch
1
1 mins
RPE 10
3A
Standing Calf Raise
1
10-12 reps
RPE 10
3B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
AMRAP
RPE 10
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 10
3
Squat (Barbell)
1
1
5-8 reps
20-25 reps
RPE 10
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
AMRAP
RPE 10
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 10
3
Squat (Barbell)
1
1
5-8 reps
20-25 reps
RPE 10
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
AMRAP
RPE 10
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 10
3
Squat (Barbell)
1
1
5-8 reps
20-25 reps
RPE 10
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
AMRAP
RPE 10
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 10
3
Squat (Barbell)
1
1
5-8 reps
20-25 reps
RPE 10
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
AMRAP
RPE 10
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 10
3
Squat (Barbell)
1
1
5-8 reps
20-25 reps
RPE 10
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 8
3
Squat (Barbell)
1
5-8 reps
RPE 8
4A
Standing Calf Raise
3
8-10 reps
RPE 8
4B
Calf Stretch
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
1B
Hamstring Stretch
1
1 mins
RPE 10
2
Clean Deadlift
1
5-8 reps
RPE 8
3
Squat (Barbell)
1
5-8 reps
RPE 8
4A
Standing Calf Raise
3
8-10 reps
RPE 8
4B
Calf Stretch
1
1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
AMRAP
@10
1B
Chest Stretch
1 Set
1 mins
@10
2A
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2B
Shoulder Stretch
1 Set
1 mins
@10
3A
Skull Crusher
3 Sets
AMRAP
@10
3B
Triceps Stretch
1 Set
1 mins
@10
Day 2
1A
Romanian Deadlift (Barbell)
3 Sets
AMRAP
@10
1B
Hamstring Stretch
1 Set
1 mins
@10
2A
Squat (Barbell)
3 Sets
AMRAP
@10
2B
Quad Stretch
1 Set
1 mins
@10
3A
Standing Calf Raise
1 Set
10-12 Reps
@10
3B
Calf Stretch
1 Set
1 mins
@10