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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.
Muscle Engagement
Front
Back
MuscleSet
Glutes
12%
Hamstrings
9.8%
Upper Back
8.8%
Chest
8.2%
Triceps
7.7%
Quadriceps
7.6%
Forearms
6.7%
Front Delts
6.1%
Abs
5.1%
Lats
4.7%
Lower Back
4.7%
Biceps
4.7%
Other
4.1%
Middle Delts
3.5%
Rear Delts
3.5%
Abductors
2.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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