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BoostcampPNG

4x por semana (2 supino, 2 agachamento e 2 terra)

by Alan Willian

Program Description

Desbloquear sua força

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 09, 2025 11:29
  • Last Edited
    May 04, 2025 12:18
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
8 reps
5 reps
4 reps
50%
55%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
8 reps
5 reps
5 reps
4 reps
50%
55%
60%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
8 reps
5 reps
4 reps
3 reps
50%
55%
65%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
3 reps
3 reps
50%
55%
70%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
5 reps
3 reps
2 reps
2 reps
50%
55%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
3 reps
50%
55%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
2
Deadlift (Deficit)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
4 reps
50%
55%
65%
2
Deadlift (Deficit)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
8 reps
5 reps
4 reps
50%
55%
70%
2
Deadlift (Deficit)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
8 reps
5 reps
5 reps
4 reps
50%
55%
60%
75%
2
Deadlift (Deficit)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
8 reps
5 reps
4 reps
3 reps
50%
55%
65%
80%
2
Deadlift (Deficit)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3
8 reps
5 reps
3 reps
3 reps
50%
55%
70%
85%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2
8 reps
5 reps
3 reps
2 reps
2 reps
50%
55%
70%
80%
90%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
3 reps
50%
55%
70%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
2
Squat (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
65%
2
Squat (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
8 reps
5 reps
4 reps
50%
55%
70%
2
Squat (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
8 reps
5 reps
5 reps
4 reps
50%
55%
60%
75%
2
Squat (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
8 reps
5 reps
4 reps
3 reps
50%
55%
65%
80%
2
Squat (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
60%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
8 reps
5 reps
3 reps
3 reps
50%
55%
70%
85%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
5 reps
3 reps
2 reps
2 reps
50%
55%
70%
80%
90%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
3 reps
50%
55%
70%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
Day 2
1
Squat (Low Bar)
1 Set
1 Set
6 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
2
Deadlift (Deficit)
1 Set
1 Set
4 Sets
8 Reps
5 Reps
4 Reps
50%
60%
70%
Day 3
1
Bench Press (Paused)
1 Set
1 Set
4 Sets
8 Reps
5 Reps
4 Reps
50%
60%
70%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
6 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
2
Squat (Paused)
1 Set
1 Set
4 Sets
8 Reps
5 Reps
4 Reps
50%
60%
70%