Program Description
.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout90 minutes
- CreatedSep 20, 2024 07:25
- Last EditedJan 03, 2025 03:32
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.
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3-5 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-5 reps
RPE 8
2
Deadlift (Barbell)
5
3-5 reps
RPE 8
3
Pull-Up (Weighted)
5
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-5 reps
RPE 8
2
Deadlift (Barbell)
5
3-5 reps
RPE 8
3
Pull-Up (Weighted)
5
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3-5 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3-5 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-5 reps
RPE 8
2
Deadlift (Barbell)
5
3-5 reps
RPE 8
3
Pull-Up (Weighted)
5
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Box Squat (Barbell)5 Sets
3-5 Reps
@8
2
Bench Press (Barbell)5 Sets
3-5 Reps
@8
3
Bent Over Row (Barbell)5 Sets
8-15 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
10-30 Reps
@8
5
Lying Rear Lateral Raise3 Sets
10-30 Reps
@8
6
Tricep Pushdown (Cable)3 Sets
10-20 Reps
@8
7
Bicep Curl (Cable)3 Sets
10-20 Reps
@8
8
Bicep Curl (EZ Bar)3 Sets
8-15 Reps
@8
Day 2
1
Military Press (Barbell)5 Sets
3-5 Reps
@8
2
Deadlift (Barbell)5 Sets
3-5 Reps
@8
3
Pull-Up (Weighted)5 Sets
5-10 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
10-30 Reps
@8
5
Lying Rear Lateral Raise3 Sets
10-30 Reps
@8
6
Tricep Pushdown (Cable)3 Sets
10-20 Reps
@8
7
Bicep Curl (Cable)3 Sets
10-20 Reps
@8
Day 3
1
Box Squat (Barbell)5 Sets
3-5 Reps
@8
2
Bench Press (Barbell)5 Sets
3-5 Reps
@8
3
Bent Over Row (Barbell)5 Sets
8-15 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
10-30 Reps
@8
5
Lying Rear Lateral Raise3 Sets
10-30 Reps
@8
6
Tricep Pushdown (Cable)3 Sets
10-20 Reps
@8
7
Bicep Curl (Cable)3 Sets
10-20 Reps
@8
8
Bicep Curl (EZ Bar)3 Sets
8-15 Reps
@8