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BoostcampPNG

Maximum Performance

by Mustafa Şengül
55 athletes joined

Program Description

This program is designed for strength , size and conditioning.You can add 5-10lbs to your lifts per cycle.Every cycle is 4 week and you have to add more weight to next cycle.It is easy to understand and useful for beginners and intermediate athletes also professionals.This program is designed by Mustafa Şengül

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2025 08:23
  • Last Edited
    May 20, 2025 09:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Bodyweight)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Bodyweight)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Bodyweight)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
50%
55%
60%
2
Incline Bench Press (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Bodyweight)
1
1
1
10+ reps
10+ reps
10+ reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
5 reps
5 reps
65%
75%
85%
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hyperextension
3
10-15 reps
RPE 8
7
Lying Leg Curl
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
3 reps
3 reps
3 reps
70%
80%
90%
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hyperextension
3
10-15 reps
RPE 8
7
Lying Leg Curl
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
75%
85%
95%
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hyperextension
3
10-15 reps
RPE 8
7
Lying Leg Curl
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
8 reps
8 reps
50%
55%
60%
2
Barbell Row
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
3
10+ reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hyperextension
3
10-15 reps
RPE 8
7
Lying Leg Curl
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6A
Reverse Wrist Curl (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7
Wrist Curls
3
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
3 reps
3 reps
3 reps
70%
80%
90%
2
Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6A
Reverse Wrist Curl (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7
Wrist Curls
3
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
5 reps
3 reps
1 reps
75%
85%
95%
2
Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6A
Reverse Wrist Curl (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7
Wrist Curls
3
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
8 reps
8 reps
8 reps
50%
55%
60%
2
Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Rear Delt Fly (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5A
Preacher Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6A
Reverse Wrist Curl (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7
Wrist Curls
3
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Hack Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Calf Raise (Leg Press)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Hack Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Calf Raise (Leg Press)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Hack Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Calf Raise (Leg Press)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8 reps
8 reps
8 reps
50%
55%
60%
2
Leg Extension
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Hack Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Romanian Deadlift (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Calf Raise (Leg Press)
2
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Standing Calf Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Barbell Row
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Seated Row (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Pull-Up (Bodyweight)
3 Sets
10+ Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hyperextension
3 Sets
10-15 Reps
@8
7
Lying Leg Curl
4 Sets
10-15 Reps
@7-9
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Extension
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3
Leg Curl
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
4
Hack Squat
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
6
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
7
Calf Raise (Leg Press)
2 Sets
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
8
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4B
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5A
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7
Wrist Curls
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@9
@10