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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
    Jun 18, 2025 10:25

Summary

Unlock your strength potential with the **Faster in 50 - Mark Bell (Foundation)** program. Over the course of 4 weeks, you'll engage in 4 training sessions each week, focusing on upper body strength through a mix of barbell and cable exercises. This program is designed to enhance your power and muscle definition, featuring key lifts like the Bench Press and Overhead Press, along with accessory movements to build a balanced physique. Get ready to push your limits and see real progress in your performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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