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Phase 1

by Morgan Cornell
1 athletes joined

Program Description

strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 10, 2025 08:48
  • Last Edited
    Aug 12, 2025 12:24
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Glutes
12.6%
Hamstrings
12.6%
Front Delts
10.3%
Triceps
9.1%
Abs
7.5%
Chest
5.9%
Middle Delts
5.6%
Lats
5.6%
Upper Back
5.6%
Biceps
5.2%
Lower Back
3.3%
Adductors
1.7%
Rear Delts
1.2%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Abs Crunch (Weighted)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Squat (Barbell)
1
AMRAP
75%
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Abs Crunch (Weighted)
3
15-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Deficit Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
3A
Lateral Raise (Dumbbell)
3
10-15 reps
-
3B
Deficit Push Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4A
Lateral Raise (Dumbbell)
3
10-15 reps
-
4B
Deficit Push Up
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Pull-Up (Bodyweight)
4
6-8 reps
-
3
Dumbbell Row
3
10-12 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4
Dumbbell Row
3
10-12 reps
-
5
Bicep Curl (Barbell)
3
10-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Abs Crunch (Weighted)
3 Sets
15-25 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
60%
2
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3B
Deficit Push Up
3 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
60%
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
-
3
Dumbbell Row
3 Sets
10-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-