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BoostcampPNG

TB Operator Pro Hypertrophy Bias

by Eric W.
5 athletes joined

Program Description

To be combined with conditioning 2-3x a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 08, 2024 07:04
  • Last Edited
    Sep 11, 2024 09:30
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
70%
2
Squat (Barbell)
5
10 reps
65%
3
Trap Bar Deadlift
5
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
80%
2
Squat (Barbell)
5
8 reps
70%
3
Trap Bar Deadlift
5
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
1B
Pull-Up (Weighted)
7
3 reps
90%
2
Squat (Barbell)
5
6 reps
75%
3
Trap Bar Deadlift
5
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
70%
2
Squat (Barbell)
5
10 reps
65%
3
Trap Bar Deadlift
5
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
1B
Pull-Up (Weighted)
4
5 reps
80%
2
Squat (Barbell)
5
8 reps
70%
3
Trap Bar Deadlift
5
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
1B
Pull-Up (Weighted)
7
3 reps
90%
2
Squat (Barbell)
5
6 reps
75%
3
Trap Bar Deadlift
5
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Trap Bar Deadlift
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Trap Bar Deadlift
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Trap Bar Deadlift
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Squat (Barbell)
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
10 reps
65%
3A
Dip (Weighted)
5
10 reps
65%
3B
Pull-Up (Weighted)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
2-3 reps
2-3 reps
2-3 reps
2-3 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Squat (Barbell)
5
8 reps
70%
3A
Dip (Weighted)
5
8 reps
70%
3B
Pull-Up (Weighted)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3
2-3 reps
2-3 reps
2-3 reps
2-3 reps
1-2 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9-10
2
Squat (Barbell)
5
6 reps
75%
3A
Dip (Weighted)
5
6 reps
75%
3B
Pull-Up (Weighted)
5
3 reps
90%
Week 1
1 / 6 Weeks
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
1B
Pull-Up (Weighted)
4 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
10 Reps
65%
3
Trap Bar Deadlift
5 Sets
10 Reps
65%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Trap Bar Deadlift
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Squat (Barbell)
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%