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BoostcampPNG

My work out for people fighting Demons (1)

by Kraier

Program Description

This is to gain muscle calloused the mind to get revenge and prove them wrong

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 26, 2025 06:54
  • Last Edited
    May 26, 2025 06:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
8 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6 reps
5 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Dip (Weighted)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
6
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
2
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
3
Lat Prayer
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Rear Delt Fly (Cable)
1
1
2
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Belt Squat
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
6
Seated Hamstring Curl
1
1
1
10 reps
8 reps
16 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Front Raise
1
15 reps
RPE 10
3
Lateral Raise (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Hammer Curl (Cable)
4
6 reps
RPE 10
8
Katana Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
3
Lat Prayer
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
@10
Day 3
1
Safety Bar Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
2
Belt Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
16 Reps
@10
@10
@10
Day 4
1
Cardio (Zone 2)
1 Set
60 mins
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@10
@10
@10
2
Front Raise
1 Set
15 Reps
@10
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
4
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
5
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@10
7
Hammer Curl (Cable)
4 Sets
6 Reps
@10
8
Katana Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
8 Reps
@10
@10
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
5 Reps
@10
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10