Brolic Power

Program Description

3x bench, 3x squat, 2x dead, 1x OHP Low volume high frequency - power building Choose comfortable maxes and retest before restarting. Accessories up to you but aim for 50-100 total reps per muscle group per week. Do not do additional chest isolations.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 29, 2025 12:54
Last Edited
Mar 29, 2025 02:00

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Deadlift (Barbell)

3 reps

5 reps

7 reps

85%

75%

65%

Bench Press (Paused)

6 reps

70%

Day 1

Deadlift (Barbell)

4 reps

87%

Bench Press (Paused)

5 reps

85%

Day 1

Deadlift (Barbell)

2 reps

4 reps

6 reps

90%

82%

74%

Bench Press (Paused)

4 reps

87%

Day 1

Deadlift (Barbell)

1 reps

3 reps

5 reps

92%

87%

83%

Bench Press (Paused)

6 reps

75%

Day 2

Squat (Barbell)

6 reps

75%

Bench Press (Paused)

5 reps

85%

Day 2

Squat (Barbell)

5 reps

85%

Bench Press (Paused)

4 reps

87%

Day 2

Squat (Barbell)

3 reps

87%

Bench Press (Paused)

2 reps

90%

Day 2

Squat (Barbell)

3 reps

90%

Bench Press (Paused)

1 reps

93%

Day 3

Deadlift (Barbell)

3 reps

85%

Overhead Press (Barbell)

3 reps

5 reps

7 reps

85%

80%

75%

Day 3

Deadlift (Barbell)

2 reps

90%

Overhead Press (Barbell)

6 reps

77%

Day 3

Deadlift (Barbell)

1 reps

92%

Overhead Press (Barbell)

4 reps

87%

Day 3

Deadlift (Barbell)

4 reps

85%

Overhead Press (Barbell)

3 reps

87%

Day 4

Squat (Barbell)

4 reps

85%

Bench Press (Barbell)

5 reps

83%

Day 4

Squat (Barbell)

2 reps

90%

Bench Press (Barbell)

4 reps

87%

Day 4

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

5 reps

85%

Day 4

Squat (Barbell)

5 reps

85%

Bench Press (Barbell)

5 reps

83%

Day 3

Deadlift (Barbell)

3 Sets

3 Reps

85%

Overhead Press (Barbell)

1 Set

3 Reps

5 Reps

7 Reps

85%

80%

75%

Day 4

Squat (Barbell)

3 Sets

4 Reps

85%

Bench Press (Barbell)

5 Sets

5 Reps

83%

Day 2

Squat (Barbell)

4 Sets

6 Reps

75%

Bench Press (Paused)

3 Sets

5 Reps

85%

Day 1

Deadlift (Barbell)

1 Set

3 Reps

5 Reps

7 Reps

85%

75%

65%

Bench Press (Paused)

4 Sets

6 Reps

70%