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Phase 2

by Shahrukh S.

Program Description

Strength block

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2026 05:20
  • Last Edited
    Jan 11, 2026 05:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
11.4%
Front Delts
10.2%
Hamstrings
9.1%
Lats
9.1%
Glutes
8%
Middle Delts
8%
Quadriceps
6.8%
Abs
5.7%
Biceps
4.5%
Chest
4.5%
Lower Back
3.4%
Calves
2.3%
Rear Delts
2.3%
Adductors
1.1%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
1
Bench Press (Barbell)
3
6-8 reps
75%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
5
Face Pull
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
75%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
5
Face Pull
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
75%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
5
Face Pull
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
75%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 8
3
T-Bar Row
3
6-8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
5
Face Pull
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
75%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Hamstring Curl
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
75%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Hamstring Curl
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
75%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Hamstring Curl
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
75%
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Hamstring Curl
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
75%
2
Seated Pin Press (Barbell)
3
6-8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
75%
2
Seated Pin Press (Barbell)
3
6-8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
75%
2
Seated Pin Press (Barbell)
3
6-8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
75%
2
Seated Pin Press (Barbell)
3
6-8 reps
RPE 8
3
Behind-the-Neck Lat Pulldown
3
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Cable)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
75%
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
6-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
75%
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
6-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
75%
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
6-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
75%
2
Front Squat (Barbell)
3
6-8 reps
RPE 8
3
Leg Raise (Captain's Chair)
3
6-8 reps
RPE 8
4
Calf Raise (Leg Press)
3
6-8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Squat (Barbell)
3 Sets
6-8 Reps
75%
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Raise (Captain's Chair)
3 Sets
6-8 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
6-8 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
75%
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
3
Barbell Row
3 Sets
6-8 Reps
@8
4
Hamstring Curl
3 Sets
6-8 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
75%
2
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@8
3
T-Bar Row
3 Sets
6-8 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
@8
5
Face Pull
3 Sets
6-8 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
75%
2
Seated Pin Press (Barbell)
3 Sets
6-8 Reps
@8
3
Behind-the-Neck Lat Pulldown
3 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@8
5
Bicep Curl (Cable)
3 Sets
6-8 Reps
@8