Program Description
I developed this program for my own personal development and needs, but I found it worth sharing with you. We'll be working with linear progression for 12 weeks, and we won't have any issues with missing areas or missing exercises. We'll simply be making progress. This program will mostly focus on your posterior chain (shoulders, traps, upper back) and big 3 lifts. There is no gap in this program. The weight increase should be 5 kg for conventional deadlifts, trap bar deadlifts and squats, and 2.5 kg for all other exercises. If you are able to do bodyweight dips and chins, go for it even add weight. Listening to heavy metal music while working this program out is advised…
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 26, 2025 06:53
- Last EditedJul 27, 2025 06:17
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Assisted)
5
5 reps
RPE 7.5
5
Chin-Up (Assisted)
5
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Pull
5
5 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7.5
3
Trap Bar Deadlift
5
5 reps
RPE 7.5
4
Incline Bench Press (Barbell)
5
5 reps
RPE 7.5
5
Chest Supported Row (Machine)
6
5 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)5 Sets
5 Reps
@7.5
3
Deadlift (Barbell)1 Set
5 Reps
@8.5
4
Dip (Assisted)5 Sets
5 Reps
@7.5
5
Chin-Up (Assisted)5 Sets
5 Reps
@7.5
Day 2
1
High Pull5 Sets
5 Reps
@7
2
Overhead Press (Barbell)5 Sets
5 Reps
@7.5
3
Trap Bar Deadlift5 Sets
5 Reps
@7.5
4
Incline Bench Press (Barbell)5 Sets
5 Reps
@7.5
5
Chest Supported Row (Machine)6 Sets
5 Reps
@7.5
Day 3
1
Squat (Barbell)5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)5 Sets
5 Reps
@7.5
3
Deadlift (Barbell)1 Set
5 Reps
@8.5
4
Dip (Assisted)5 Sets
5 Reps
@7.5
5
Chin-Up (Assisted)5 Sets
5 Reps
@7.5