August 16th Onwards Programme

by Mark M.

1 athletes joined

Program Description

Program Overview

Level
Novice
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 15, 2024 10:10
Last Edited
Jun 18, 2025 09:03

Summary

The August 16th Onwards Programme is an intense 1-week training plan designed for those ready to push their limits with 6 days of focused workouts. Each session features expertly crafted supersets, combining bodyweight and barbell exercises to build strength and enhance muscle definition. With a mix of compound lifts like the Chin-Up and Incline Bench Press, this program targets major muscle groups, ensuring a comprehensive full-body workout. Get ready to elevate your fitness game and achieve your strength goals in just one week!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Chin-Up (Bodyweight)

5-10 reps

RPE 10

Chest Fly (Dumbbell)

6-10 reps

RPE 8.5

Behind-the-Neck Push Press

6-12 reps

RPE 9

RPE 10

Bicep Curl (Barbell)

8-15 reps

RPE 8

RPE 9

Skull Crusher (Barbell)

8-15 reps

RPE 8

RPE 9

RPE 10

Push Up

10-30 reps

RPE 7

RPE 10

Day 2

Incline Bench Press (Barbell)

6-12 reps

RPE 8

RPE 9

Bicep Curl (Dumbbell)

8-15 reps

RPE 9

Seated Good Morning

6-10 reps

Reverse Bicep Curl (EZ Bar)

8-15 reps

RPE 9.5

Pullover (EZ Bar)

8-15 reps

RPE 8

Seated Lateral Raise

10-20 reps

RPE 10

Day 3

Seated Good Morning

8-15 reps

RPE 8

Sissy Squat

15-30 reps

Day 4

Chin-Up (Bodyweight)

5-10 reps

RPE 10

Chest Fly (Dumbbell)

6-10 reps

RPE 8.5

Behind-the-Neck Push Press

6-12 reps

RPE 9

RPE 10

Bicep Curl (Barbell)

8-15 reps

RPE 8

RPE 9

Skull Crusher (Barbell)

8-15 reps

RPE 8

RPE 9

RPE 10

Push Up

10-30 reps

RPE 7

RPE 10

Day 5

Incline Bench Press (Barbell)

6-12 reps

RPE 8

RPE 9

Bicep Curl (Dumbbell)

8-15 reps

RPE 9

Seated Good Morning

6-10 reps

Reverse Bicep Curl (EZ Bar)

8-15 reps

RPE 9.5

Pullover (EZ Bar)

8-15 reps

RPE 8

Seated Lateral Raise

10-20 reps

RPE 10

Day 6

100m Sprint

4-8 reps

Day 1

Chin-Up (Bodyweight)

3 Sets

5-10 Reps

@10

Chest Fly (Dumbbell)

3 Sets

6-10 Reps

@8.5

Behind-the-Neck Push Press

2 Sets

1 Set

6-12 Reps

@10

Bicep Curl (Barbell)

1 Set

2 Sets

8-15 Reps

Skull Crusher (Barbell)

1 Set

8-15 Reps

@10

Push Up

1 Set

2 Sets

10-30 Reps

@10

Day 2

Incline Bench Press (Barbell)

1 Set

2 Sets

6-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-15 Reps

Seated Good Morning

3 Sets

6-10 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-15 Reps

@9.5

Pullover (EZ Bar)

3 Sets

8-15 Reps

Seated Lateral Raise

3 Sets

10-20 Reps

@10

Day 3

Seated Good Morning

3 Sets

8-15 Reps

Sissy Squat

3 Sets

15-30 Reps

Day 4

Chin-Up (Bodyweight)

3 Sets

5-10 Reps

@10

Chest Fly (Dumbbell)

3 Sets

6-10 Reps

@8.5

Behind-the-Neck Push Press

2 Sets

1 Set

6-12 Reps

@10

Bicep Curl (Barbell)

1 Set

2 Sets

8-15 Reps

Skull Crusher (Barbell)

1 Set

8-15 Reps

@10

Push Up

1 Set

2 Sets

10-30 Reps

@10

Day 5

Incline Bench Press (Barbell)

1 Set

2 Sets

6-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-15 Reps

Seated Good Morning

3 Sets

6-10 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-15 Reps

@9.5

Pullover (EZ Bar)

3 Sets

8-15 Reps

Seated Lateral Raise

3 Sets

10-20 Reps

@10

Day 6

100m Sprint

1 Set

4-8 Reps