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Emperor's groove 2.3

by Alberto F.

Program Description

Primary Movement Progression Weight Progression Rules: When you can complete all sets at the top of the rep range with good form: Increase weight by 2.5-5% (or smallest plate increment) Start at the bottom of the rep range with new weight Example: Secondary Movement Weight Progression Rules: Smaller increments: 1.25-2.5% increase Must hit top rep range on ALL sets before increasing

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jun 22, 2025 12:46
  • Last Edited
    Jun 22, 2025 01:08
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Chest Press (Machine)
3
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Lateral Raise (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Chest Press (Machine)
3
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Lateral Raise (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Lateral Raise (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Lateral Raise (Machine)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9
4
Chest Press (Machine)
3
8-10 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Chest Press (Machine)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Chest Press (Machine)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Chest Press (Machine)
3
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Chest Press (Machine)
3
10-12 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Behind-The-Neck Press (Smith Machine)
3
10-12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
8
Lateral Raise (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Single Leg Press
3
12-15 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Hip Thrust (Machine)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Single Leg Press
3
12-15 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Hip Thrust (Machine)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Single Leg Press
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Hip Thrust (Machine)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Single Leg Press
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Hip Thrust (Machine)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Thrust (Machine)
3
8-10 reps
RPE 9
7
Abs Crunch (Machine)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Thrust (Machine)
3
8-10 reps
RPE 9
7
Abs Crunch (Machine)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Thrust (Machine)
3
8-10 reps
RPE 9
7
Abs Crunch (Machine)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Single Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Hip Thrust (Machine)
3
8-10 reps
RPE 9
7
Abs Crunch (Machine)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Single Leg Press
3
12-15 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Hip Thrust (Machine)
3
10-12 reps
RPE 9
7
Abs Crunch (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Fly
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Single Arm Pushdown
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Fly
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Single Arm Pushdown
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Pec Fly
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Single Arm Pushdown
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Pec Fly
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Single Arm Pushdown
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
2
Shoulder Press (Machine)
3
8-10 reps
RPE 9
3
Pec Fly
3
8-10 reps
RPE 9
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Arm Pushdown
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6-8 reps
RPE 9
3
Pec Fly
3
8-10 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Arm Pushdown
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6-8 reps
RPE 9
3
Pec Fly
3
8-10 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Arm Pushdown
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Shoulder Press (Machine)
3
6-8 reps
RPE 9
3
Pec Fly
3
8-10 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
7
Single Arm Pushdown
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 9
2
Shoulder Press (Machine)
3
10-12 reps
RPE 9
3
Pec Fly
3
12-15 reps
RPE 9
4
Dip (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9
7
Single Arm Pushdown
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 9
2
Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 9
2
Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
3
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
3
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Machine)
3
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Bicep Curl (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Bicep Curl (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Bicep Curl (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
5
Bicep Curl (Machine)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
7
Bicep Curl (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 9
2
Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
5
Bicep Curl (Machine)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
7
Bicep Curl (Cable)
3
10-12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@9
3
Barbell Row
3 Sets
10-12 Reps
@9
4
Chest Press (Machine)
3 Sets
10-12 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
6
Behind-The-Neck Press (Smith Machine)
3 Sets
10-12 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
8
Lateral Raise (Machine)
3 Sets
10-12 Reps
@9
Day 2
1
Hack Squat
3 Sets
10-12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
3
Single Leg Press
3 Sets
12-15 Reps
@9
4
Leg Curl
3 Sets
10-12 Reps
@9
5
Leg Extension
3 Sets
10-12 Reps
@9
6
Hip Thrust (Machine)
3 Sets
10-12 Reps
@9
7
Abs Crunch (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@9
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
3
Pec Fly
3 Sets
12-15 Reps
@9
4
Dip (Weighted)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@9
7
Single Arm Pushdown
4 Sets
10-12 Reps
@9
Day 4
1
T-Bar Row
3 Sets
10-12 Reps
@9
2
Lat Pulldown
3 Sets
10-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
7
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9