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BoostcampPNG

Universal DB supersets (revised)

by Anton Razumov
6 athletes joined

Program Description

Here is my plan on how to train your body right Recommend schedule: Workdays: Monday, Tuesday, Wednesday, Friday, Saturday Days off: Thursday and Sunday Also add cardio routine: Morning: Jump rope (30 mins) Evening: 5K easy run Cycling (1 hour)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2024 09:16
  • Last Edited
    May 18, 2025 02:14

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
14.1%
Quadriceps
11.7%
Hamstrings
10.5%
Abs
7.8%
Front Delts
7.2%
Triceps
7.2%
Upper Back
6.7%
Middle Delts
6.7%
Lower Back
6.7%
Chest
4.3%
Biceps
4%
Other
3.7%
Lats
3.6%
Forearms
2.9%
Adductors
1.6%
Rear Delts
1.3%
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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
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Deadlift (Barbell)
3
12 reps
RPE 6
2B
Bent Over Row (Barbell)
3
12 reps
RPE 6
2C
Good Morning
3
12 reps
RPE 6
3A
Floor Press (Barbell)
3
12 reps
RPE 6
3B
Chest Fly (Dumbbell)
3
12 reps
RPE 6
3C
Push Up
3
12 reps
RPE 6
4A
High Pull
3
12 reps
RPE 6
4B
Shrug (Barbell)
3
12 reps
RPE 6
4C
Dumbbell Bench Pullover
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Squat (Barbell)
3
12 reps
RPE 6
2B
Split Squat (Barbell)
3
12 reps
RPE 6
2C
Front Squat (Barbell)
3
12 reps
RPE 6
3A
Lying Leg Raise
3
12 reps
RPE 6
3B
Hip Bridge March
3
12 reps
RPE 6
3C
Plank
3
12 mins
RPE 6
4A
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
4B
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4C
Sumo Deadlift (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
2B
Good Morning
3
12 reps
RPE 6
2C
High Pull
3
12 reps
RPE 6
3A
Seated Dumbbell Curl
3
12 reps
RPE 6
3B
Bicep Curl (Barbell)
3
12 reps
RPE 6
3C
Hammer Curl
3
12 reps
RPE 6
4A
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4B
Farmer's Walk (Weighted)
3
12 reps
RPE 6
4C
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Deadlift (Barbell)
3
12 reps
RPE 6
2C
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3A
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 6
3B
Russian Twist (Dumbbell)
3
12 reps
RPE 6
3C
Reverse Plank
1
1 mins
RPE 8
4A
Front Squat (Dumbbell)
3
12 reps
RPE 6
4B
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
4C
Glute Bridge (Dumbbell)
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
2A
Overhead Press (Dumbbell)
3
12 reps
RPE 6
2B
Upright Row (Dumbbell)
3
12 reps
RPE 6
2C
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3A
French Press
3
12 reps
RPE 6
3B
Dips Between Chairs
3
12 reps
RPE 6
3C
Tricep Extension (Barbell)
3
12 reps
RPE 6
4A
Overhead Press (Barbell)
3
12 reps
RPE 6
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
4C
Arnold Press
3
12 reps
RPE 6
5
Stretching
1
5 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 mins
@6
2A
Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
2C
Good Morning
3 Sets
12 Reps
@6
3A
Floor Press (Barbell)
3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3C
Push Up
3 Sets
12 Reps
@6
4A
High Pull
3 Sets
12 Reps
@6
4B
Shrug (Barbell)
3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@6
2A
Squat (Barbell)
3 Sets
12 Reps
@6
2B
Split Squat (Barbell)
3 Sets
12 Reps
@6
2C
Front Squat (Barbell)
3 Sets
12 Reps
@6
3A
Lying Leg Raise
3 Sets
12 Reps
@6
3B
Hip Bridge March
3 Sets
12 Reps
@6
3C
Plank
3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 3
1
Stretching
1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Good Morning
3 Sets
12 Reps
@6
2C
High Pull
3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
3C
Hammer Curl
3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)
3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 4
1
Stretching
1 Set
5 mins
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Deadlift (Barbell)
3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6
3C
Reverse Plank
1 Set
1 mins
@8
4A
Front Squat (Dumbbell)
3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3A
French Press
3 Sets
12 Reps
@6
3B
Dips Between Chairs
3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)
3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
4C
Arnold Press
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6