Program Description
We are getting strong as fuck boy. Training hard in the garage. Suffering for fun Using Amraps to determine the next weeks weight jump Wave periodization for built in recovery
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout120 minutes
- CreatedJun 15, 2025 01:25
- Last EditedJun 17, 2025 04:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
8-10 reps
RPE 7
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 7
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 7
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
8-10 reps
RPE 8
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 8
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
8-10 reps
RPE 9
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 9
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 9
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 7
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 7
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 7
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 8
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 8
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
6-8 reps
RPE 9
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 9
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 9
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
4-6 reps
RPE 7
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 7
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 7
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
4-6 reps
RPE 8
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 8
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Shoulder Press
3
4-6 reps
RPE 9
1B
Grip Crusher
3
AMRAP
RPE 10
2A
Tempo Squat (Barbell)
2
8-12 reps
RPE 7
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 9
3A
Tempo Bench Press
2
8-12 reps
RPE 7
3B
Face Pull
3
10-15 reps
RPE 9
4A
Trap Bar Deadlift
2
8-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 10
2
Squat (Barbell)
2
1 reps
RPE 10
3
Deadlift (Barbell)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
3B
Cable Crunch
2
10-15 reps
RPE 7
4A
Leg Extension
3
10-15 reps
RPE 7
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Squat (Barbell)
1
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
3B
Cable Crunch
2
10-15 reps
RPE 8
4A
Leg Extension
3
10-15 reps
RPE 8
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Squat (Barbell)
1
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Cable Crunch
2
10-15 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
3B
Cable Crunch
2
10-15 reps
RPE 7
4A
Leg Extension
3
10-15 reps
RPE 7
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
3B
Cable Crunch
2
10-15 reps
RPE 8
4A
Leg Extension
3
10-15 reps
RPE 8
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
-
2
Squat (Barbell)
1
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Cable Crunch
2
10-15 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
3B
Cable Crunch
2
10-15 reps
RPE 7
4A
Leg Extension
3
10-15 reps
RPE 7
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Squat (Barbell)
1
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
3B
Cable Crunch
2
10-15 reps
RPE 8
4A
Leg Extension
3
10-15 reps
RPE 8
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
-
2
Squat (Barbell)
1
AMRAP
-
3A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3B
Cable Crunch
2
10-15 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Trap Bar Farmers Carry
3
0.5-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3B
Front Raise
2
10-15 reps
RPE 7
4A
Chest Fly (Cable)
3
10-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3B
Front Raise
2
10-15 reps
RPE 8
4A
Chest Fly (Cable)
3
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3B
Front Raise
2
10-15 reps
RPE 9
4A
Chest Fly (Cable)
3
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3B
Front Raise
2
10-15 reps
RPE 7
4A
Chest Fly (Cable)
3
10-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3B
Front Raise
2
10-15 reps
RPE 8
4A
Chest Fly (Cable)
3
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3B
Front Raise
2
10-15 reps
RPE 9
4A
Chest Fly (Cable)
3
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 7
3B
Front Raise
2
10-15 reps
RPE 7
4A
Chest Fly (Cable)
3
10-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3B
Front Raise
2
10-15 reps
RPE 8
4A
Chest Fly (Cable)
3
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3A
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3B
Front Raise
2
10-15 reps
RPE 9
4A
Chest Fly (Cable)
3
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3A
Pendlay Row
3
8-12 reps
RPE 7
3B
Hamstring Curl
3
10-15 reps
RPE 7
4A
Lat Pulldown
3
8-12 reps
RPE 7
4B
Reverse Hyperextension
3
10-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3A
Pendlay Row
3
8-12 reps
RPE 8
3B
Hamstring Curl
3
10-15 reps
RPE 8
4A
Lat Pulldown
3
8-12 reps
RPE 8
4B
Reverse Hyperextension
3
10-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3A
Pendlay Row
3
8-12 reps
RPE 9
3B
Hamstring Curl
3
10-15 reps
RPE 9
4A
Lat Pulldown
3
8-12 reps
RPE 9
4B
Reverse Hyperextension
3
10-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3A
Pendlay Row
3
8-12 reps
RPE 7
3B
Hamstring Curl
3
10-15 reps
RPE 7
4A
Lat Pulldown
3
8-12 reps
RPE 7
4B
Reverse Hyperextension
3
10-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3A
Pendlay Row
3
8-12 reps
RPE 8
3B
Hamstring Curl
3
10-15 reps
RPE 8
4A
Lat Pulldown
3
8-12 reps
RPE 8
4B
Reverse Hyperextension
3
10-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3A
Pendlay Row
3
8-12 reps
RPE 9
3B
Hamstring Curl
3
10-15 reps
RPE 9
4A
Lat Pulldown
3
8-12 reps
RPE 9
4B
Reverse Hyperextension
3
10-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3A
Pendlay Row
3
8-12 reps
RPE 7
3B
Hamstring Curl
3
10-15 reps
RPE 7
4A
Lat Pulldown
3
8-12 reps
RPE 7
4B
Reverse Hyperextension
3
10-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3A
Pendlay Row
3
8-12 reps
RPE 8
3B
Hamstring Curl
3
10-15 reps
RPE 8
4A
Lat Pulldown
3
8-12 reps
RPE 8
4B
Reverse Hyperextension
3
10-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
-
2
Deadlift (Barbell)
1
AMRAP
-
3A
Pendlay Row
3
8-12 reps
RPE 9
3B
Hamstring Curl
3
10-15 reps
RPE 9
4A
Lat Pulldown
3
8-12 reps
RPE 9
4B
Reverse Hyperextension
3
10-30 reps
RPE 9
Week 1
1 / 11 Weeks
Day 2
1
Squat (Barbell)4 Sets
5 Reps
65%
2
Squat (Barbell)1 Set
AMRAP
65%
3A
Bulgarian Split Squat (Dumbbell)2 Sets
8-12 Reps
@7
3B
Cable Crunch2 Sets
10-15 Reps
@7
4A
Leg Extension3 Sets
10-15 Reps
@7
4B
Trap Bar Farmers Carry3 Sets
0.5-2 mins
@7
Day 3
1
Bench Press (Barbell)4 Sets
5 Reps
65%
2
Bench Press (Barbell)1 Set
AMRAP
65%
3A
Incline Bench Press (Barbell)2 Sets
8-12 Reps
@7
3B
Front Raise2 Sets
10-15 Reps
@7
4A
Chest Fly (Cable)3 Sets
10-15 Reps
@7
4B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)4 Sets
5 Reps
65%
2
Deadlift (Barbell)1 Set
AMRAP
65%
3A
Pendlay Row3 Sets
8-12 Reps
@7
3B
Hamstring Curl3 Sets
10-15 Reps
@7
4A
Lat Pulldown3 Sets
8-12 Reps
@7
4B
Reverse Hyperextension3 Sets
10-30 Reps
@7
Day 1
1A
Single Arm Shoulder Press3 Sets
8-10 Reps
@7
1B
Grip Crusher3 Sets
AMRAP
@10
2A
Tempo Squat (Barbell)2 Sets
8-12 Reps
@7
2B
Lateral Raise (Cable)3 Sets
10-15 Reps
@7
3A
Tempo Bench Press2 Sets
8-12 Reps
@7
3B
Face Pull3 Sets
10-15 Reps
@7
4A
Trap Bar Deadlift2 Sets
8-12 Reps
@7
4B
Bicep Curl (Cable)3 Sets
10-15 Reps
@7