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BoostcampPNG

V-Shape Sculptor

by Luis S.

Program Description

A comprehensive training regimen designed for hypertrophy and strength. It is tailored to enhance a V-Shape body by focusing on the development of the back, shoulders, arms and lower body.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2024 08:12
  • Last Edited
    May 07, 2024 10:14
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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
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Seated Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Plank
3
30 secs
RPE 9
6B
Russian Twist
3
30 reps
RPE 9
6C
Lying Leg Raise
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Seated Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Plank
3
30 secs
RPE 9
6B
Russian Twist
3
30 reps
RPE 9
6C
Lying Leg Raise
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Seated Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Plank
3
30 secs
RPE 9
6B
Russian Twist
3
30 reps
RPE 9
6C
Lying Leg Raise
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Press (45 Degrees)
3
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Seated Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Plank
3
30 secs
RPE 9
6B
Russian Twist
3
30 reps
RPE 9
6C
Lying Leg Raise
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
50%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
2
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 8
6A
Plank
3
30 secs
RPE 9
6B
Russian Twist
3
30 reps
RPE 9
6C
Lying Leg Raise
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Face Pull
3
1
15 reps
15 reps
RPE 8
RPE 9.5
5
Bicep Curl (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Face Pull
3
1
15 reps
15 reps
RPE 8
RPE 9.5
5
Bicep Curl (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Face Pull
3
1
15 reps
15 reps
RPE 8
RPE 9.5
5
Bicep Curl (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9.5
3
T-Bar Row
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Face Pull
3
1
15 reps
15 reps
RPE 8
RPE 9.5
5
Bicep Curl (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
T-Bar Row
2
12 reps
RPE 7
4
Face Pull
2
15 reps
RPE 7
5
Bicep Curl (Barbell)
2
10 reps
RPE 7
6
Hammer Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
2
One Arm Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
4
Single Arm Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
DB Hip Hugger
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
2
One Arm Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
4
Single Arm Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
DB Hip Hugger
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
2
One Arm Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
4
Single Arm Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
DB Hip Hugger
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
2
One Arm Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9.5
4
Single Arm Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Extension (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
DB Hip Hugger
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12 reps
RPE 7
2
One Arm Lateral Raise (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
15 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
5
Tricep Extension (Machine)
2
12 reps
RPE 7
6
DB Hip Hugger
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Decline Crunch
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6B
Leg Raise (Captain's Chair)
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Decline Crunch
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6B
Leg Raise (Captain's Chair)
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Decline Crunch
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6B
Leg Raise (Captain's Chair)
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Hack Squat
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6A
Decline Crunch
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6B
Leg Raise (Captain's Chair)
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
50%
2
Hack Squat
2
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Lunge (Dumbbell)
2
10 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 8
6A
Decline Crunch
3
1
15 reps
15 reps
RPE 8
RPE 9.5
6B
Leg Raise (Captain's Chair)
3
1
15 reps
15 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Bent Over Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Bent Over Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Bent Over Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 9.5
2
Bent Over Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
4
Incline Curl (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
5
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
6
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
RPE 7
2
Bent Over Row (Dumbbell)
2
8 reps
RPE 7
3
Lat Pulldown (Close Grip)
2
10 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
6
Preacher Curl (Barbell)
2
12 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Seated Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Plank
3 Sets
30 secs
@9
6B
Russian Twist
3 Sets
30 Reps
@9
6C
Lying Leg Raise
3 Sets
30 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
T-Bar Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Face Pull
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 3
1
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
2
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
4
Single Arm Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Extension (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
DB Hip Hugger
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Hack Squat
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
4
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6A
Decline Crunch
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
6B
Leg Raise (Captain's Chair)
3 Sets
1 Set
15 Reps
15 Reps
@8
@9.5
Day 5
1
Pull-Up (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@9.5
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9.5
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
4
Incline Curl (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5