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BoostcampPNG

Sweet november GYM

by Anton Razumov
5.0
(1 rating)

Program Description

Hypertrophy & Strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 26, 2024 06:27
  • Last Edited
    May 18, 2025 04:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Lat Pulldown
3
12-15 reps
RPE 10
2B
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
8-12 reps
RPE 10
3B
Lying Leg Curl
3
20-30 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5A
Hammer Curl
3
20-30 reps
RPE 10
5B
Hip Abductor (Machine)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-180 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Lat Pulldown
3
12-15 reps
RPE 10
2B
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
8-12 reps
RPE 10
3B
Lying Leg Curl
3
20-30 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5A
Hammer Curl
3
20-30 reps
RPE 10
5B
Hip Abductor (Machine)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-180 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Lat Pulldown
3
12-15 reps
RPE 10
2B
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
8-12 reps
RPE 10
3B
Lying Leg Curl
3
20-30 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5A
Hammer Curl
3
20-30 reps
RPE 10
5B
Hip Abductor (Machine)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-180 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Lat Pulldown
3
12-15 reps
RPE 10
2B
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
8-12 reps
RPE 10
3B
Lying Leg Curl
3
20-30 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5A
Hammer Curl
3
20-30 reps
RPE 10
5B
Hip Abductor (Machine)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-180 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Lat Pulldown
3
12-15 reps
RPE 10
2B
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
8-12 reps
RPE 10
3B
Lying Leg Curl
3
20-30 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5A
Hammer Curl
3
20-30 reps
RPE 10
5B
Hip Abductor (Machine)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-180 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Lat Pulldown
3
12-15 reps
RPE 10
2B
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
8-12 reps
RPE 10
3B
Lying Leg Curl
3
20-30 reps
RPE 10
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5A
Hammer Curl
3
20-30 reps
RPE 10
5B
Hip Abductor (Machine)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-180 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 10
2A
Cable Crossover
4
12-15 reps
RPE 10
2B
Front Squat (Barbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
3
10-20 reps
RPE 10
4A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4B
Lying Leg Raise
3
15-30 reps
RPE 10
5A
Reverse Pec Deck
3
15-20 reps
RPE 10
5B
Lying Tricep Extension (Barbell)
3
20-30 reps
RPE 10
6
Farmer's Walk (Weighted)
3
90-120 secs
RPE 10
7
Stretching
1
10 mins
RPE 10
Week 1
1 / 2 Weeks
Day 2
1
Jump Rope
1 Set
5 mins
@10
2A
Lat Pulldown
3 Sets
12-15 Reps
@10
2B
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3A
T-Bar Row
3 Sets
8-12 Reps
@10
3B
Lying Leg Curl
3 Sets
20-30 Reps
@10
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
5A
Hammer Curl
3 Sets
20-30 Reps
@10
5B
Hip Abductor (Machine)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-180 secs
@10
7
Stretching
1 Set
10 mins
@10
Day 1
1
Jump Rope
1 Set
5 mins
@10
2A
Cable Crossover
4 Sets
12-15 Reps
@10
2B
Front Squat (Barbell)
3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
4A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lying Leg Raise
3 Sets
15-30 Reps
@10
5A
Reverse Pec Deck
3 Sets
15-20 Reps
@10
5B
Lying Tricep Extension (Barbell)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-120 secs
@10
7
Stretching
1 Set
10 mins
@10
Day 3
1
Jump Rope
1 Set
5 mins
@10
2A
Cable Crossover
4 Sets
12-15 Reps
@10
2B
Front Squat (Barbell)
3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
4A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lying Leg Raise
3 Sets
15-30 Reps
@10
5A
Reverse Pec Deck
3 Sets
15-20 Reps
@10
5B
Lying Tricep Extension (Barbell)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-120 secs
@10
7
Stretching
1 Set
10 mins
@10
Day 4
1
Jump Rope
1 Set
5 mins
@10
2A
Lat Pulldown
3 Sets
12-15 Reps
@10
2B
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3A
T-Bar Row
3 Sets
8-12 Reps
@10
3B
Lying Leg Curl
3 Sets
20-30 Reps
@10
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
5A
Hammer Curl
3 Sets
20-30 Reps
@10
5B
Hip Abductor (Machine)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-180 secs
@10
7
Stretching
1 Set
10 mins
@10
Day 5
1
Jump Rope
1 Set
5 mins
@10
2A
Cable Crossover
4 Sets
12-15 Reps
@10
2B
Front Squat (Barbell)
3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
4A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lying Leg Raise
3 Sets
15-30 Reps
@10
5A
Reverse Pec Deck
3 Sets
15-20 Reps
@10
5B
Lying Tricep Extension (Barbell)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-120 secs
@10
7
Stretching
1 Set
10 mins
@10
Day 6
1
Jump Rope
1 Set
5 mins
@10
2A
Lat Pulldown
3 Sets
12-15 Reps
@10
2B
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3A
T-Bar Row
3 Sets
8-12 Reps
@10
3B
Lying Leg Curl
3 Sets
20-30 Reps
@10
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
5A
Hammer Curl
3 Sets
20-30 Reps
@10
5B
Hip Abductor (Machine)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-180 secs
@10
7
Stretching
1 Set
10 mins
@10
Day 7
1
Jump Rope
1 Set
5 mins
@10
2A
Cable Crossover
4 Sets
12-15 Reps
@10
2B
Front Squat (Barbell)
3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
4A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Lying Leg Raise
3 Sets
15-30 Reps
@10
5A
Reverse Pec Deck
3 Sets
15-20 Reps
@10
5B
Lying Tricep Extension (Barbell)
3 Sets
20-30 Reps
@10
6
Farmer's Walk (Weighted)
3 Sets
90-120 secs
@10
7
Stretching
1 Set
10 mins
@10