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Plantes Grow Like A Weed Power And Pump Routine

by Dragen P.

Program Description

To build size and strength over time with flexible workouts and hard work, 3 hard weeks, 4th week is Deload and reset, add 10lbs to Squats and Deadlifts after each cycle and 5Lbs to bench press, overhead press, pull ups and Rows, also add 5 minutes or a half mile of running, this is more boxing and athletic focused instead of straight powerlifting or bodybuilding. I'm a amateur boxer hence the boxing focus.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 01, 2025 10:39
  • Last Edited
    Sep 06, 2025 10:34

Summary

Unleash your inner strength with the "Plantes Grow Like A Weed Power And Pump Routine," a dynamic 4-week program designed for serious lifters. Committing just 4 days a week, you'll tackle a blend of heavy lifts and explosive movements, including deadlifts, overhead presses, and weighted dips, all aimed at building raw power and muscle definition. Each session is meticulously crafted to challenge your limits while ensuring balanced muscle engagement. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
9.7%
Triceps
9.4%
Upper Back
9.2%
Lats
8.9%
Glutes
8.5%
Calves
8.5%
Front Delts
8.2%
Hamstrings
7.4%
Chest
7.4%
Middle Delts
6.1%
Lower Back
4.6%
Other
4%
Abs
3.7%
Biceps
3%
Adductors
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
70%
2
Bent Over Row (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
5
3 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Barbell Row
5
1 reps
90%
3
Incline Bench Press (Dumbbell)
3
15 reps
-
4
Chest Supported Row (Dumbbell)
3
15 reps
-
5
Run
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
15 reps
60%
50%
2
Barbell Row
1
1
10 reps
15 reps
60%
50%
3
Run
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
6
15 reps
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Standing Calf Raise
6
12 reps
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
90%
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Standing Calf Raise
6
10 reps
-
4
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
10 reps
15 reps
60%
50%
2
Run
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Pull-Up (Weighted)
5
5 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Pull-Up (Weighted)
5
3 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Overhead Press (Dumbbell)
3
8 reps
-
5
Run
1
1
10 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
90%
2
Pull-Up (Weighted)
5
1 reps
-
3
Dip (Weighted)
3
5 reps
-
4
Overhead Press (Dumbbell)
3
5 reps
-
5
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
10 reps
15 reps
60%
50%
2
Lat Pulldown
1
1
10 reps
15 reps
-
-
3
Run
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Standing Calf Raise
6
12 reps
-
4
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Front Squat (Barbell)
3
8 reps
-
3
Standing Calf Raise
6
10 reps
-
4
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Front Squat (Barbell)
3
5 reps
-
3
Standing Calf Raise
6
8 reps
-
4
Run
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
10 reps
15 reps
60%
50%
2
Run
1
5 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
6 Sets
15 Reps
-
4
Run
1 Set
10 mins
-
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Pull-Up (Weighted)
5 Sets
5 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
5
Run
1 Set
10 mins
-
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
6 Sets
12 Reps
-
4
Run
1 Set
10 mins
-
Day 1
1A
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Run
1 Set
10 mins
-