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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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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
55%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Reverse Pec Deck
2
12-15 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
55%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Reverse Pec Deck
2
12-15 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
5
Reverse Pec Deck
2
12-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Reverse Pec Deck
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
40%
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6
5
Reverse Pec Deck
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6.5
2
Leg Extension
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
2
10-12 reps
RPE 6.5
4
Goblet Squat
2
12-15 reps
RPE 6.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6.5
2
Leg Extension
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
2
10-12 reps
RPE 6.5
4
Goblet Squat
2
12-15 reps
RPE 6.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
2
Leg Extension
3
10-12 reps
RPE 7.5
3
Lying Leg Curl
2
10-12 reps
RPE 7.5
4
Goblet Squat
2
12-15 reps
RPE 7.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Lying Leg Curl
2
10-12 reps
RPE 8.5
4
Goblet Squat
2
12-15 reps
RPE 8.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Goblet Squat
2
12-15 reps
RPE 10
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Extension
2
10-12 reps
RPE 6
3
Abs Crunch (Weighted)
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Barbell Row
3
10-12 reps
RPE 6.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 6.5
5
Skull Crusher
2
10-12 reps
RPE 6.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Barbell Row
3
10-12 reps
RPE 6.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 6.5
5
Skull Crusher
2
10-12 reps
RPE 6.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7.5
2
Barbell Row
3
10-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7.5
5
Skull Crusher
2
10-12 reps
RPE 7.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Barbell Row
3
10-12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 8.5
5
Skull Crusher
2
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Barbell Row
3
10-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
5
Skull Crusher
2
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 6
2
Barbell Row
2
10-12 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6
4
Alternating Dumbbell Curl
2
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
55%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 6.5
5
Reverse Pec Deck
2
12-15 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
5
Reverse Pec Deck
2
12-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Reverse Pec Deck
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
2
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
40%
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 6
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6
5
Reverse Pec Deck
2
12-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6.5
2
Leg Extension
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
2
10-12 reps
RPE 6.5
4
Goblet Squat
2
12-15 reps
RPE 6.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
2
Leg Extension
3
10-12 reps
RPE 7.5
3
Lying Leg Curl
2
10-12 reps
RPE 7.5
4
Goblet Squat
2
12-15 reps
RPE 7.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Leg Extension
3
10-12 reps
RPE 8.5
3
Lying Leg Curl
2
10-12 reps
RPE 8.5
4
Goblet Squat
2
12-15 reps
RPE 8.5
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Leg Extension
3
10-12 reps
RPE 10
3
Lying Leg Curl
2
10-12 reps
RPE 10
4
Goblet Squat
2
12-15 reps
RPE 10
5
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
2
Leg Extension
2
10-12 reps
RPE 6
3
Abs Crunch (Weighted)
2
10-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Barbell Row
3
10-12 reps
RPE 6.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 6.5
5
Skull Crusher
2
10-12 reps
RPE 6.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 7.5
2
Barbell Row
3
10-12 reps
RPE 7.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 7.5
5
Skull Crusher
2
10-12 reps
RPE 7.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8.5
2
Barbell Row
3
10-12 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8.5
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 8.5
5
Skull Crusher
2
10-12 reps
RPE 8.5
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Barbell Row
3
10-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
4
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
5
Skull Crusher
2
10-12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 6
2
Barbell Row
2
10-12 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 6
4
Alternating Dumbbell Curl
2
10-12 reps
RPE 6
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