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BoostcampPNG

6w reload

by Alex Robin

Program Description

Designed to re-establish a strength base and regimen for any level of lifter - more experienced lifters specifically who know their body well enough to appropriately push.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 02:22
  • Last Edited
    May 30, 2025 03:18
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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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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
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
74%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-9
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
10 reps
7 reps
5 reps
3 reps
-
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
1
10 reps
8 reps
6 reps
-
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
10 reps
8 reps
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
10 reps
8 reps
-
-
2
Dumbbell Row
2
20 reps
-
3
Lat Pulldown
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Incline Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
68%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
70%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
71%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
72%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
73%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
5 reps
74%
3
Clean Deadlift
3
5 reps
RPE 6
4
Leg Extension
2
RPE 10
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Hanging Leg Raise
4
10 reps
-
2B
Lu Raise
4
10 reps
RPE 6
3
Hammer Curl (Cable)
3
RPE 10
4
Bicep Curl (Cable)
3
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
72%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6-9
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10 Reps
7 Reps
5 Reps
3 Reps
-
-
-
-
2
Dumbbell Row
2 Sets
20 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Cable Low Row
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
Day 3
1
High Pull
3 Sets
10 Reps
@6
2
High Bar Squat (Barbell)
4 Sets
5 Reps
68%
3
Clean Deadlift
3 Sets
5 Reps
@6
4
Leg Extension
2 Sets
@10
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 4
1
Treadmill
1 Set
30 mins
-
2A
Hanging Leg Raise
4 Sets
10 Reps
-
2B
Lu Raise
4 Sets
10 Reps
@6
3
Hammer Curl (Cable)
3 Sets
@10
4
Bicep Curl (Cable)
3 Sets
@10