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Smoke Stack
by Payton R.
3 athletes joined
Program Description
Made for smoke stack. Cardio should be done after four of the desired training sessions per week, for 20 minutes each. This should be moderately intense, modality is your choice. Bench is done 3x8 at a given percentage, the last set is done to failure. On all other exercises select a load to fit the rep range at the given RPE as closely as possible. RPE 6.5 is meant for you to have 3-4 reps in the tank, RPE 7.5 is 2-3 in the tank, etc. Sleep and diet are also crucial, even a god gifted program can’t make you bigger/leaner without a diet that reflects your goals. You also need plenty of sleep, you won’t be able to do more tomorrow if you don’t recover tonight. Miss days as little as little as possible, each week gets harder and heavier as each week builds off of the last.
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 08, 2024 10:23
Last Edited
Jun 21, 2024 06:49
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.
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
55%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@6.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@6.5
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6.5
2
Leg Extension
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
4
Goblet Squat
2 Sets
12-15 Reps
@6.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@6.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Barbell Row
3 Sets
10-12 Reps
@6.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6.5
5
Skull Crusher
2 Sets
10-12 Reps
@6.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
55%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@6.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@6.5
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6.5
2
Leg Extension
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
4
Goblet Squat
2 Sets
12-15 Reps
@6.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@6.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Barbell Row
3 Sets
10-12 Reps
@6.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6.5
5
Skull Crusher
2 Sets
10-12 Reps
@6.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@6.5
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
55%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@6.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@6.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@6.5
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6.5
2
Leg Extension
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@6.5
4
Goblet Squat
2 Sets
12-15 Reps
@6.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@6.5
Day 6
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Barbell Row
3 Sets
10-12 Reps
@6.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6.5
5
Skull Crusher
2 Sets
10-12 Reps
@6.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@7.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@7.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7.5
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
2
Leg Extension
3 Sets
10-12 Reps
@7.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@7.5
4
Goblet Squat
2 Sets
12-15 Reps
@7.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@7.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@7.5
2
Barbell Row
3 Sets
10-12 Reps
@7.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@7.5
5
Skull Crusher
2 Sets
10-12 Reps
@7.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@7.5
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
2
Leg Extension
3 Sets
10-12 Reps
@7.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@7.5
4
Goblet Squat
2 Sets
12-15 Reps
@7.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@7.5
Day 6
1
Lat Pulldown
3 Sets
10-12 Reps
@7.5
2
Barbell Row
3 Sets
10-12 Reps
@7.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@7.5
5
Skull Crusher
2 Sets
10-12 Reps
@7.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@7.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@7.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@8.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@8.5
5
Skull Crusher
2 Sets
10-12 Reps
@8.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@8.5
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Leg Extension
3 Sets
10-12 Reps
@8.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@8.5
4
Goblet Squat
2 Sets
12-15 Reps
@8.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8.5
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
5
Reverse Pec Deck
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8.5
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Leg Extension
3 Sets
10-12 Reps
@8.5
3
Lying Leg Curl
2 Sets
10-12 Reps
@8.5
4
Goblet Squat
2 Sets
12-15 Reps
@8.5
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@8.5
Day 6
1
Lat Pulldown
3 Sets
10-12 Reps
@8.5
2
Barbell Row
3 Sets
10-12 Reps
@8.5
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8.5
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@8.5
5
Skull Crusher
2 Sets
10-12 Reps
@8.5
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Reverse Pec Deck
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Lying Leg Curl
2 Sets
10-12 Reps
@10
4
Goblet Squat
2 Sets
12-15 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@10
2
Barbell Row
3 Sets
10-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
5
Skull Crusher
2 Sets
10-12 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Reverse Pec Deck
2 Sets
12-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
2
Leg Extension
3 Sets
10-12 Reps
@10
3
Lying Leg Curl
2 Sets
10-12 Reps
@10
4
Goblet Squat
2 Sets
12-15 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@10
Day 6
1
Lat Pulldown
3 Sets
10-12 Reps
@10
2
Barbell Row
3 Sets
10-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
4
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
5
Skull Crusher
2 Sets
10-12 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
40%
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@6
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@6
5
Reverse Pec Deck
2 Sets
12-15 Reps
@6
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@6
2
Leg Extension
2 Sets
10-12 Reps
@6
3
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@6
Day 3
1
Lat Pulldown
2 Sets
10-12 Reps
@6
2
Barbell Row
2 Sets
10-12 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@6
4
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@6
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
40%
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@6
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@6
5
Reverse Pec Deck
2 Sets
12-15 Reps
@6
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@6
2
Leg Extension
2 Sets
10-12 Reps
@6
3
Abs Crunch (Weighted)
2 Sets
10-12 Reps
@6
Day 6
1
Lat Pulldown
2 Sets
10-12 Reps
@6
2
Barbell Row
2 Sets
10-12 Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@6
4
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@6