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BoostcampPNG

White wolf - a year before MMA

by Rhazes

Program Description

To build a balanced powerful physique with preparation for martial arts training. Preparation for neck traning through traps development. Perform rice bucket forearm training after each training. Made for garage gym, but you can replace exercises for the machine variants. BUILT ON EXPERIENCE You can start lifting the olympic lifts and maxing out the OHP and deadlift when your coach tells you. But before that, build some basic mass and strength, have grip that could annihilate an army of class hamsters and build some base cardio with running or rowing (concept2 machines recommended).

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 02, 2025 12:01
  • Last Edited
    Nov 02, 2025 01:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.2%
Triceps
9.1%
Front Delts
8%
Biceps
7.6%
Quadriceps
7.6%
Chest
7.4%
Glutes
7.1%
Lats
6.4%
Rear Delts
6.4%
Hamstrings
6.1%
Calves
5.1%
Abs
4.9%
Lower Back
4.6%
Middle Delts
4.4%
Forearms
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
3-5 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
French Press
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Upright Row (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
2
10 reps
-
2
Power Shrug
2
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Box Squat (Barbell)
3
3-5 reps
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Decline Sit Up (Weighted)
2
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
RPE 9
1B
Chin-Up (Bodyweight)
3
RPE 9
2
Bicep Curl (EZ Bar)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
2
10 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
10 reps
-
6
Push Up
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Front Squat (Barbell)
3
10 reps
-
4
Rear Delt Row
2
10 reps
-
5
Kelso Shrug
2
10 reps
-
6
Russian Twist
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
@9
2
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
3-5 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
10 Reps
-
5
French Press
2 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
-
7
Upright Row (Barbell)
2 Sets
10 Reps
-
Day 2
1
Meadow Row
2 Sets
10 Reps
-
2
Power Shrug
2 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Box Squat (Barbell)
3 Sets
3-5 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
6
Decline Sit Up (Weighted)
2 Sets
5-8 Reps
-
Day 3
1A
Dip (Bodyweight)
3 Sets
@9
1B
Chin-Up (Bodyweight)
3 Sets
@9
2
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
3
Behind-the-Neck Press (Barbell)
2 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
-
6
Push Up
2 Sets
@10
Day 4
1
Standing Calf Raise
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
3-5 Reps
-
3
Front Squat (Barbell)
3 Sets
10 Reps
-
4
Rear Delt Row
2 Sets
10 Reps
-
5
Kelso Shrug
2 Sets
10 Reps
-
6
Russian Twist
2 Sets
10 Reps
-