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MY RIP AND TEAR

by Bernardo S.
1 athletes joined

Program Description

SBD - High Frequency

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 12, 2025 07:43
  • Last Edited
    Jun 12, 2025 08:46
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Barbell)
3
7 reps
70%
3
Deadlift (Barbell)
2
6 reps
70%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
72.5%
3
Deadlift (Barbell)
2
4 reps
72.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
82.5%
2
Bench Press (Barbell)
5
1 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
2
4 reps
75%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Bench Press (Barbell)
4
3 reps
77.5%
3
Deadlift (Barbell)
3
2 reps
77.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
5
2 reps
82.5%
3
Deadlift (Barbell)
3
1 reps
82.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
87.5%
2
Bench Press (Barbell)
5
1 reps
87.5%
3
Deadlift (Barbell)
3
1 reps
87.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
2 reps
85%
3
Deadlift (Barbell)
3
1 reps
85%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
5
1 reps
90%
3
Deadlift (Barbell)
3
1 reps
90%
4
Pull-Up (Weighted)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
70%
3
Rack Pull (Barbell)
3
8 reps
-
4
Single-Leg Leg Curl
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
5 reps
72.5%
4
Rack Pull (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
5 reps
75%
4
Rack Pull (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
3
5 reps
77.5%
3
Rack Pull (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
4 reps
72.5%
3
Rack Pull (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Squat (Barbell)
1
AMRAP
82.5%
3
Bench Press (Barbell)
3
4 reps
75%
4
Rack Pull (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
87.5%
2
Squat (Barbell)
1
AMRAP
87.5%
3
Bench Press (Barbell)
3
4 reps
77.5%
4
Rack Pull (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
4
4 reps
80%
3
Rack Pull (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
75%
3
Rack Pull (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
3 reps
77.5%
4
Rack Pull (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
3 reps
80%
4
Rack Pull (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Cable Crunch
3
8 reps
-
7
Single-Leg Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Rack Pull (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Cable Crunch
3
8 reps
-
6
Single-Leg Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
77.5%
2
Bench Press (Barbell)
3
6 reps
77.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown (Single Arm)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
3
4 reps
80%
4
Bench Press (Barbell)
1
AMRAP
80%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
3
8 reps
-
8
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
2 reps
85%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
3
8 reps
-
8
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5-10
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
8 reps
-
6
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
8 reps
-
6
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
82.5%
2
Deadlift (Barbell)
1
AMRAP
82.5%
3
Bench Press (Barbell)
3
3 reps
82.5%
4
Bench Press (Barbell)
1
AMRAP
82.5%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
3
8 reps
-
8
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
87.5%
2
Deadlift (Barbell)
1
AMRAP
87.5%
3
Bench Press (Barbell)
4
1 reps
87.5%
4
Bench Press (Barbell)
1
AMRAP
87.5%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
3
8 reps
-
8
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5-10
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
8 reps
-
6
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
82.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
8 reps
-
6
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
3 reps
85%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
3
8 reps
-
8
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
1 reps
90%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Incline Bench Press (Dumbbell)
3
8 reps
-
6
Shoulder Press (Machine)
3
8 reps
-
7
Lat Pulldown (Single Arm)
3
8 reps
-
8
T-Bar Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 8.5-10
2
Bench Press (Barbell)
1
AMRAP
RPE 8.5-10
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Shoulder Press (Machine)
3
8 reps
-
5
Lat Pulldown (Single Arm)
3
8 reps
-
6
T-Bar Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
77.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Stiff Leg Deadlift
3
8 reps
-
3
Belt Squat
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Pull Through (Cable)
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
7 Reps
70%
2
Bench Press (Barbell)
3 Sets
7 Reps
70%
3
Deadlift (Barbell)
2 Sets
6 Reps
70%
4
Pull-Up (Weighted)
3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
77.5%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Rack Pull (Barbell)
3 Sets
8 Reps
-
4
Single-Leg Leg Curl
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Cable Crunch
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
6 Reps
77.5%
2
Bench Press (Barbell)
3 Sets
6 Reps
77.5%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
8 Reps
-
5
T-Bar Row
3 Sets
8 Reps
-
6
Shoulder Press (Machine)
3 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Belt Squat
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Pull Through (Cable)
3 Sets
8 Reps
-
6
Hanging Leg Raise
3 Sets
8 Reps
-