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Faster in 50 - Mark Bell (Foundation)

by Jack Burton
2 athletes joined

Program Description

Lifting template for “Faster in 50” by Mark Bell and Dan Garner. PDF: https://performpodcast.com/wp-content/uploads/2024/06/Faster-in-50.pdf

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 04, 2024 05:17
  • Last Edited
    Aug 31, 2024 06:26
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Unilateral DB Bench Press
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Dumbbell Row
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Unilateral DB Bench Press
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Dumbbell Row
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Unilateral DB Bench Press
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Dumbbell Row
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Unilateral DB Bench Press
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Dumbbell Row
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Single Leg Romanian Deadlift
3
5 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 reps
RPE 8
6
Ab machine
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Single Leg Romanian Deadlift
3
5 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 reps
RPE 8
6
Ab machine
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Single Leg Romanian Deadlift
3
5 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 reps
RPE 8
6
Ab machine
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Lunge (Dumbbell)
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
RPE 8
4
Single Leg Romanian Deadlift
3
5 reps
RPE 8
5
Farmer's Walk (Weighted)
3
1 reps
RPE 8
6
Ab machine
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 8
2
Single Arm Cable Row
3
8 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Unilateral DB Bench Press
3
8 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 8
2
Single Arm Cable Row
3
8 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Unilateral DB Bench Press
3
8 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 8
2
Single Arm Cable Row
3
8 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Unilateral DB Bench Press
3
8 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 8
2
Single Arm Cable Row
3
8 reps
RPE 8
3
Lat Pulldown
3
5 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Unilateral DB Bench Press
3
8 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
5 reps
RPE 8
4
Squat (Low Bar)
3
5 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
18 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
5 reps
RPE 8
4
Squat (Low Bar)
3
5 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
18 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
5 reps
RPE 8
4
Squat (Low Bar)
3
5 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
18 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5 reps
RPE 8
2
Single Leg Deadlift
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
5 reps
RPE 8
4
Squat (Low Bar)
3
5 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
18 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Unilateral DB Bench Press
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Row (Cable)
3 Sets
5 Reps
@8
5
Dumbbell Row
3 Sets
8 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
2
Single Arm Cable Row
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
5 Reps
@8
4
Bench Press (Barbell)
3 Sets
5 Reps
@8
5
Unilateral DB Bench Press
3 Sets
8 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Dumbbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
5 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
6
Ab machine
3 Sets
12 Reps
@8
Day 4
1
Good Morning
3 Sets
5 Reps
@8
2
Single Leg Deadlift
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
5 Reps
@8
4
Squat (Low Bar)
3 Sets
5 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
18 Reps
@9