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BoostcampPNG

Accumulation Block 5.0

by Daniel Spalding
1 athletes joined

Program Description

Muscular hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 01:39
  • Last Edited
    Apr 29, 2025 03:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Bicep Curl (Machine)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
11 reps
65%
2
Lat Pulldown
3
11 reps
RPE 8
3
Bench Press (Dumbbell)
3
11 reps
RPE 8
4
Pullover (Machine)
3
11 reps
RPE 8
5
Chest Fly (Machine)
3
16 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
13 reps
RPE 8
7
Skull Crusher (Barbell)
3
13 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
50%
2
Pull-Up (Bodyweight)
2
8 reps
RPE 7
3
Chest Fly (Machine)
2
10 reps
RPE 6
4
Seated Row (Cable)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6A
Bicep Curl (Machine)
2
12 reps
RPE 6
6B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Bicep Curl (Machine)
3
12 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Hamstring Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
11 reps
70%
2
Lat Pulldown
3
11 reps
RPE 8
3
Bench Press (Dumbbell)
3
11 reps
RPE 8
4
Pullover (Machine)
3
11 reps
RPE 8
5
Chest Fly (Machine)
3
16 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
13 reps
RPE 8
7
Skull Crusher (Barbell)
3
13 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
50%
2
Pull-Up (Bodyweight)
2
8 reps
RPE 7
3
Chest Fly (Machine)
2
10 reps
RPE 6
4
Seated Row (Cable)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6A
Bicep Curl (Machine)
2
12 reps
RPE 6
6B
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
65%
2
Pull-Up (Bodyweight)
3
11 reps
RPE 9
3
Chest Fly (Machine)
3
11 reps
RPE 8
4
Seated Row (Cable)
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
11 reps
RPE 8
6A
Bicep Curl (Machine)
3
13 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
13 reps
RPE 8
7
Skull Crusher (Barbell)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
11 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
RPE 8
3
Leg Extension
3
16 reps
RPE 8
4
Hamstring Curl
3
16 reps
RPE 8
5
Standing Calf Raise
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
65%
2
Lat Pulldown
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 9
5
Chest Fly (Machine)
3
17 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
14 reps
RPE 9
7
Skull Crusher (Barbell)
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Hamstring Curl
2
10 reps
RPE 6
5
Standing Calf Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
70%
2
Pull-Up (Bodyweight)
3
11 reps
RPE 9
3
Chest Fly (Machine)
3
11 reps
RPE 8
4
Seated Row (Cable)
3
11 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
11 reps
RPE 8
6A
Bicep Curl (Machine)
3
13 reps
RPE 8
6B
Tricep Rope Push Down (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
11 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
RPE 8
3
Leg Extension
3
16 reps
RPE 8
4
Hamstring Curl
3
16 reps
RPE 8
5
Standing Calf Raise
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
70%
2
Lat Pulldown
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 9
5
Chest Fly (Machine)
3
17 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
14 reps
RPE 9
7
Skull Crusher (Barbell)
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Hamstring Curl
2
10 reps
RPE 6
5
Standing Calf Raise
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (Machine)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
11 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
11 reps
RPE 7
3
Leg Extension
3
11 reps
RPE 7
4
Hamstring Curl
3
11 reps
RPE 7
5
Standing Calf Raise
3
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Pull-Up (Bodyweight)
3
12 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6A
Bicep Curl (Machine)
3
14 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
RPE 9
3
Leg Extension
3
17 reps
RPE 9
4
Hamstring Curl
3
17 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Pullover (Machine)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
11 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
11 reps
RPE 7
3
Leg Extension
3
11 reps
RPE 7
4
Hamstring Curl
3
11 reps
RPE 7
5
Standing Calf Raise
3
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
13 reps
70%
2
Pull-Up (Bodyweight)
3
13 reps
RPE 9
3
Chest Fly (Machine)
3
13 reps
RPE 9
4
Seated Row (Cable)
3
13 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
13 reps
RPE 9
6A
Bicep Curl (Machine)
3
14 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
11 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
RPE 9
3
Leg Extension
3
17 reps
RPE 9
4
Hamstring Curl
3
17 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6A
Bicep Curl (Machine)
3 Sets
12 Reps
@8
6B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
Day 2
1
Hack Squat
3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@7
4
Hamstring Curl
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
65%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Pullover (Machine)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
12 Reps
@8