logo
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 17, 2025 06:52

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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
23.4%
Glutes
17.6%
Hamstrings
15.9%
Chest
13.4%
Triceps
8%
Abs
6.4%
Front Delts
5.3%
Adductors
4.9%
Lower Back
4.9%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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%