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BoostcampPNG

SD 6x (1)

by Apolo C.

Program Description

This program will start every workout with Squats or Deadlifts plus accesories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 03, 2024 04:14
  • Last Edited
    Nov 20, 2024 05:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Triceps
11.9%
Chest
10.4%
Abs
9.7%
Glutes
9.4%
Other
8.9%
Front Delts
8.2%
Hamstrings
6.7%
Upper Back
6%
Middle Delts
4.8%
Lats
3.4%
Adductors
2.7%
Lower Back
2.7%
Biceps
1.9%
Rear Delts
0.9%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
6 Reps
-
5
Run
8 Sets
20 secs
-
Day 3
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Bench Press (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
3
Chest Fly (Dumbbell)
3 Sets
6 Reps
-
4
Dip (Bodyweight)
5 Sets
2 Reps
-
5
Run
8 Sets
20 secs
-
Day 5
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Bench Press (Close Grip)
3 Sets
6 Reps
-
4
Skull Crusher (Barbell)
3 Sets
6 Reps
-
5
Run
8 Sets
20 secs
-
Day 2
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Barbell Row
3 Sets
6 Reps
-
4
Face Pull
3 Sets
6 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
-
-
3
Pull-Up (Bodyweight)
5 Sets
2 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
6 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Pendlay Row
3 Sets
6 Reps
-
4
Shrug (Dumbbell)
3 Sets
6 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
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