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Will Tennyson 4-day

by Heinrich A.
14 athletes joined

Program Description

4x/WEEK TRAINING ROUTINE - Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 03:53
  • Last Edited
    Sep 20, 2024 12:00
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pendlay Row
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9.5
5
Seated Row (Cable)
3
12-15 reps
RPE 9.5
6
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Pendlay Row
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9.5
5
Seated Row (Cable)
3
12-15 reps
RPE 9.5
6
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9.5
2
Pendlay Row
3
8 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9.5
5
Seated Row (Cable)
3
12-15 reps
RPE 9.5
6
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5B
Reverse Pec Deck
3
20 reps
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
7
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5B
Reverse Pec Deck
3
20 reps
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
7
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
5B
Reverse Pec Deck
3
20 reps
RPE 10
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
7
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Seated Dip (Machine)
3
10 reps
RPE 9
5
Pec Deck (Machine)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
4
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10 reps
RPE 9
4
Seated Dip (Machine)
3
10 reps
RPE 9
5
Pec Deck (Machine)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Leg Press
3
12-15 reps
RPE 9.5
5
Lying Leg Curl
4
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
7
Reverse Pec Deck
3
20 reps
RPE 10
8
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
3 reps
70%
80%
90%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Leg Press
3
12-15 reps
RPE 9.5
5
Lying Leg Curl
4
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
7
Reverse Pec Deck
3
15-20 reps
RPE 10
8
Standing Calf Raise
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9.5
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
4
Leg Press
3
12-15 reps
RPE 9.5
5
Lying Leg Curl
4
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 9
7
Reverse Pec Deck
3
20 reps
RPE 10
8
Standing Calf Raise
3
12-15 reps
RPE 9.5
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Pendlay Row
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@9.5
6
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
5B
Reverse Pec Deck
3 Sets
20 Reps
@10
6
Skull Crusher (Barbell)
4 Sets
10-12 Reps
@9
7
Standing Calf Raise
3 Sets
12-15 Reps
@9.5
Day 3
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Seated Dip (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@10
6
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@10
7
Cable Crunch
3 Sets
12-15 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
4
Leg Press
3 Sets
12-15 Reps
@9.5
5
Lying Leg Curl
4 Sets
12-15 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@9
7
Reverse Pec Deck
3 Sets
20 Reps
@10
8
Standing Calf Raise
3 Sets
12-15 Reps
@9.5