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Suppah

by Christopher D.
3 athletes joined

Program Description

Stay hard

Program Overview

  • Level
    Novice
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 18, 2025 02:36
  • Last Edited
    Mar 20, 2026 04:52
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
11.5%
Front Delts
10.7%
Glutes
10.4%
Abs
10.4%
Quadriceps
8.8%
Chest
7.1%
Upper Back
5.2%
Lower Back
4.7%
Middle Delts
4.4%
Lats
4.4%
Biceps
4.1%
Rear Delts
2.5%
Adductors
2.2%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Leg Curl
3
8 reps
-
5
Dip (Bodyweight)
3
6 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Leg Curl
3
8 reps
-
5
Dip (Bodyweight)
3
6 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Leg Curl
3
8 reps
-
5
Dip (Bodyweight)
3
6 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
-
2
Hip Thrust (Machine)
3
12 reps
-
3
Reverse Pec Deck
3
12 reps
-
4
Leg Curl
3
8 reps
-
5
Dip (Bodyweight)
3
6 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
5
6 reps
-
3
Hack Squat
5
8 reps
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
5
6 reps
-
3
Hack Squat
5
8 reps
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
5
6 reps
-
3
Hack Squat
5
8 reps
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Overhead Press (Barbell)
5
6 reps
-
3
Hack Squat
5
8 reps
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Hanging Leg Raise
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Incline Bench Press (Barbell)
5
8 reps
-
3
Pendlay Row
5
6 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Incline Bench Press (Barbell)
5
8 reps
-
3
Pendlay Row
5
6 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Incline Bench Press (Barbell)
5
8 reps
-
3
Pendlay Row
5
6 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Incline Bench Press (Barbell)
5
8 reps
-
3
Pendlay Row
5
6 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Back Extension (Weighted)
3
12 reps
-
7
Tricep Extension (Cable)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
6 Reps
-
2
Hip Thrust (Machine)
3 Sets
12 Reps
-
3
Reverse Pec Deck
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
8 Reps
-
5
Dip (Bodyweight)
3 Sets
6 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Overhead Press (Barbell)
5 Sets
6 Reps
-
3
Hack Squat
5 Sets
8 Reps
-
4
Chin-Up (Bodyweight)
3 Sets
6 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
6 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
-
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
-
3
Pendlay Row
5 Sets
6 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Back Extension (Weighted)
3 Sets
12 Reps
-
7
Tricep Extension (Cable)
3 Sets
12 Reps
-