Program Description
Maintain Strength Gains
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJul 01, 2024 12:42
- Last EditedJul 12, 2024 07:16
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Tricep Kickback
3
10-15 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 7.5
7
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Run
3
20-30 mins
RPE 7
5
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8.5
2
Split Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Sumo Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Side Plank
2
1 mins
RPE 6.5
6
Bear Crawl
2
AMRAP
RPE 6.5
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8.5
2
Split Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Sumo Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Side Plank
2
1 mins
RPE 6.5
6
Bear Crawl
2
AMRAP
RPE 6.5
7
Stretching
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Leg Extension
3
8-12 reps
RPE 8
5
Pull-Up (Assisted)
3
6-12 reps
RPE 8
6
Push Up
3
10-15 reps
RPE 7.5
7
Plank
3
1-2 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Front Squat (Barbell)3 Sets
12 Reps
@8
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@8
3
Hip Thrust (Barbell)3 Sets
10-15 Reps
@7.5
4
Leg Extension3 Sets
8-12 Reps
@8
5
Pull-Up (Assisted)3 Sets
6-12 Reps
@8
6
Push Up3 Sets
10-15 Reps
@7.5
7
Plank3 Sets
1-2 mins
@7
Day 2
1
Lat Pulldown3 Sets
8-12 Reps
@8.5
2
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
@8
3
Shoulder Press (Machine)3 Sets
8-12 Reps
@8
4
Bicep Curl (Cable)3 Sets
10-15 Reps
@8
5
Tricep Kickback3 Sets
10-15 Reps
@8
6
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@7.5
7
Abs Crunch (Weighted)2 Sets
15-20 Reps
@8
8
Reverse Abs Crunch (Bodyweight)2 Sets
15-20 Reps
@8
Day 3
1
Leg Press3 Sets
8-12 Reps
@8
2
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
@8
3
Chest Press (Machine)3 Sets
8-12 Reps
@8
4
Run3 Sets
20-30 mins
@7
5
Stretching1 Set
10 mins
@6
Day 4
1
Hack Squat3 Sets
8-12 Reps
@8.5
2
Split Squat (Smith Machine)3 Sets
8-12 Reps
@8.5
3
Sumo Deadlift (Barbell)3 Sets
8-12 Reps
@8.5
4
Single Leg Press1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Side Plank2 Sets
1 mins
@6.5
6
Bear Crawl2 Sets
AMRAP
@6.5
7
Stretching1 Set
10 mins
@6