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BoostcampPNG

summer split

by Kenneth Li

Program Description

yeah

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 27, 2025 04:40
  • Last Edited
    Nov 27, 2025 04:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.2%
Hamstrings
10.2%
Triceps
10.1%
Glutes
9.9%
Upper Back
9.6%
Abs
8.3%
Biceps
7.7%
Front Delts
6.7%
Lats
5.1%
Rear Delts
5%
Lower Back
4.8%
Chest
3.8%
Middle Delts
3.7%
Forearms
3.2%
Adductors
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 8
2
Hack Squat
3
12-16 reps
RPE 10
3
Leg Extension
2
12-16 reps
RPE 10
4
Leg Curl
2
12-16 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
3
Pull-Up (Weighted)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
10-15 reps
RPE 10
5
Behind-the-Neck Press (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
6
Face Pull
3
12-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Reverse Hyperextension
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
2
JM Press (Smith Machine)
2
6-10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
5
Seal Row
2
12-16 reps
RPE 10
6
Face Pull
2
12-16 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
12-16 Reps
12-16 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
12-16 Reps
12-16 Reps
@10
@10
5
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
4
Dip (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
Day 3
1
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
14-16 Reps
14-16 Reps
@10
@10
6
Face Pull
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
@10
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@10
@10
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Reverse Hyperextension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 5
1
Hammer Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
JM Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
3
Bicep Curl (EZ Bar)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Seal Row
1 Set
1 Set
12-16 Reps
12-16 Reps
@10
@10
6
Face Pull
1 Set
1 Set
12-16 Reps
12-16 Reps
@10
@10