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BoostcampPNG

Thunder’s Mighty Plan

by Rachel W.
3 athletes joined
5.0
(1 rating)

Program Description

To work on imbalances

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2024 10:11
  • Last Edited
    May 27, 2024 03:15
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Single Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4A
Lying Leg Curl
3
10-15 reps
RPE 8.5
4B
Leg Extension
3
10-15 reps
RPE 8.5
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Single Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pull Through (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
V-Up
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Single Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4A
Lying Leg Curl
3
10-15 reps
RPE 8.5
4B
Leg Extension
3
10-15 reps
RPE 8.5
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Push Up (Knees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Overhead Press (Dumbbell)
3
10 reps
RPE 9
5
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Push Up (Knees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Overhead Press (Dumbbell)
3
10 reps
RPE 9
5
Cable Crunch
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Inverted Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Inverted Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Inverted Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Plank
1 Set
1 Set
1 mins
1 mins
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Single Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4A
Lying Leg Curl
3 Sets
10-15 Reps
@8.5
4B
Leg Extension
3 Sets
10-15 Reps
@8.5
5
Hanging Leg Raise
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Push Up (Knees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
5
Cable Crunch
1 Set
AMRAP
@8