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BoostcampPNG

Gains without Brains

by Seamus’s B.

Program Description

This is a 6 week 2 day a week hypertrophy and strength program designed for listers who want maximum results without overthinking every workout. It’s built for people who train hard and love a good pump, and includes a reload and maxing out week on week 4 to help track strength. This program can be reused on the same 6 week schedule continuously.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2025 05:25
  • Last Edited
    Jun 28, 2025 05:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
20 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
7 reps
RPE 5
4
Bike
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Straight Leg Calf Raise
3
20 reps
RPE 7
4A
Leg Extension
3
10 reps
RPE 7
4B
Hamstring Curl
3
10 reps
RPE 7
5
Sled Push
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 5
2
Bench Press (Barbell)
3
10 reps
RPE 5
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Cable Crunch
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
7 reps
RPE 9
3
Bench Press (Paused)
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
8 reps
RPE 7
5A
Single Arm Iso Row
3
12 reps
RPE 6
5B
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
810 reps
RPE 7
4
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Spider Curl
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Pallof Press
3
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Push Up (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
20 reps
RPE 9
2
Pendulum Squat
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Walking Lunge
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
20 reps
RPE 7
2
Leg Curl
2
20 reps
RPE 7
3
Squat (Barbell)
1
1 reps
RPE 10
4
Walk
1
10 mins
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Cable Low Row
3
12 reps
RPE 7
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl (Cable)
3
12 reps
RPE 7
6
Cable Wrist Curl
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Cable Crunch
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Straight Leg Calf Raise
3 Sets
20 Reps
@7
4A
Leg Extension
3 Sets
10 Reps
@7
4B
Hamstring Curl
3 Sets
10 Reps
@7
5
Sled Push
2 Sets
1 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
5A
Single Arm Iso Row
3 Sets
12 Reps
@6
5B
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
810 Reps
@7
4
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
5
Spider Curl
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Pallof Press
3 Sets
20 Reps
@5
Day 4
1
Straight Leg Calf Raise
3 Sets
20 Reps
@9
2
Pendulum Squat
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Walking Lunge
3 Sets
15 Reps
@9
5
Hanging Leg Raise
3 Sets
10 Reps
@9
Day 5
1
Pull-Up (Weighted)
5 Sets
6 Reps
@8
2
Cable Low Row
3 Sets
12 Reps
@7
3
Shrug (Dumbbell)
3 Sets
15 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5
Hammer Curl (Cable)
3 Sets
12 Reps
@7
6
Cable Wrist Curl
3 Sets
20 Reps
@8
Day 6
1
Bench Press (Paused)
2 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Chest Fly (Cable)
3 Sets
12 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4B
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Cable Crunch
2 Sets
AMRAP
@10