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Block Periodization - AR: Assistance Phase 1

by Ryan deBrigard
2 athletes joined

Program Description

This is an assistance day to go along with the squat, bench, & deadlift days. This day does not use the reverse rep progression used in those days. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 09:27
  • Last Edited
    Jun 18, 2025 07:49

Summary

Unlock your strength potential with the Block Periodization - AR: Assistance Phase 1 program. Over 12 weeks, you'll engage in a focused workout routine designed for one day a week, perfect for those looking to maximize their gains without overwhelming their schedule. This program emphasizes key compound movements like weighted chin-ups and bodyweight dips, targeting your back, chest, and arms to build functional strength. Each session incorporates progressive overload principles, ensuring you consistently challenge yourself and see results. Get ready to elevate your training and achieve your fitness goals!
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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
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6-8
2
Dip (Bodyweight)
3
5-10 reps
RPE 6-8
3
Seated Dumbbell Curl
3
10-12 reps
RPE 6-8
4
Face Pull
3
10-12 reps
RPE 6-8
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 6-8
6
Wrist Curls
3
15-20 reps
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
5-10 Reps
@6-8
2
Dip (Bodyweight)
3 Sets
5-10 Reps
@6-8
3
Seated Dumbbell Curl
3 Sets
10-12 Reps
@6-8
4
Face Pull
3 Sets
10-12 Reps
@6-8
5
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
@6-8
6
Wrist Curls
3 Sets
15-20 Reps
@6-8