Program Description
Short 4 week long training in which I experiment more. Born from “Test”. The idea is seeing if this workout makes me stronger and I look better. Asking the question: does this works? How can I improve on the program? The Yardrat reference is because Goku spent a little bit of time on the planet, and learned a lot from it. Took what he learned, brought it back home and trainer better thanks to it. I’ll try and do a similar thing here
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMay 07, 2025 05:21
- Last EditedMay 22, 2025 11:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Dip (Bodyweight)
4
10 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Tricep Pushdown (Cable)
4
8 reps
-
5
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Face Pull
4
10 reps
-
4
Upright Row (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
4 reps
4 reps
4 reps
5 reps
45%
55%
65%
75%
2
Leg Extension
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Machine)
4
10 reps
-
5
Decline Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
8 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Tricep Pushdown (Cable)
4
10 reps
-
4
Single Arm Overhead Tricep Extension
4
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
5 Reps
45%
55%
65%
75%
2
Dip (Bodyweight)4 Sets
10 Reps
-
3
Chest Fly (Machine)4 Sets
10 Reps
-
4
Tricep Pushdown (Cable)4 Sets
8 Reps
-
5
Single Arm Overhead Tricep Extension4 Sets
8 Reps
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
5 Reps
45%
55%
65%
75%
2
Leg Extension4 Sets
10 Reps
-
3
Leg Curl4 Sets
10 Reps
-
4
Calf Raise (Machine)4 Sets
10 Reps
-
5
Decline Crunch4 Sets
20 Reps
-
Day 4
1
Barbell Row4 Sets
8 Reps
-
2
Seated Row (Cable)4 Sets
8 Reps
-
3
Lat Pulldown4 Sets
10 Reps
-
4
Pull-Up (Bodyweight)3 Sets
10 Reps
-
5
Hammer Curl4 Sets
8 Reps
-
6
Bicep Curl (Cable)4 Sets
10 Reps
-
Day 5
1
Bench Press (Paused)4 Sets
5 Reps
-
2
Dip (Bodyweight)3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)4 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension4 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Sets
4 Reps
4 Reps
4 Reps
5 Reps
45%
55%
65%
75%
2
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
3
Face Pull4 Sets
10 Reps
-
4
Upright Row (Barbell)4 Sets
8 Reps
-