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Guide to being a silly lifter

by FranciscoRibeiro1337
1 athletes joined

Program Description

Perfect program for silly little powerlifters. Especially made for people who struggle to stand up from the toilet (poverty squatters). The program is composed of 5 weeks of shenanigans and tomfoolery (volumizing weeks), followed by a deload on week 6 so our movey gritties (joints) can recover, then 3 weeks to lock in and focus for the big weights.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 04, 2024 04:53
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unleash your inner athlete with the "Guide to Being a Silly Lifter," a dynamic 10-week program designed for those ready to blend fun with serious strength training. Committing just 4 days a week, you'll tackle a variety of exercises including barbell squats, paused bench presses, and Bulgarian split squats, all tailored to build muscle and enhance performance. Each session is crafted to keep you engaged while pushing your limits, ensuring you enjoy the journey to becoming a stronger, more confident lifter. Get ready to lift, laugh, and transform!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
61%
2
Bench Press (Paused)
3
6 reps
71%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Skull Crusher
2
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
65%
2
Bench Press (Paused)
1
3
3 reps
6 reps
78%
73%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
2
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Bench Press (Paused)
1
4
3 reps
6 reps
80%
73%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
3
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
70%
2
Bench Press (Paused)
1
4
3 reps
5 reps
83%
76%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
3
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
74%
2
Bench Press (Paused)
1
4
2 reps
5 reps
86%
79%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
3
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
61%
2
Bench Press (Paused)
3
6 reps
71%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Skull Crusher
2
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
1
3
3 reps
5 reps
82%
78%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
3
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Paused)
2
3
2 reps
5 reps
85%
80%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher
2
5-10 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Paused)
3
3
1 reps
4 reps
87%
82%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Lat Pulldown
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
77%
80%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
73%
77%
80%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
70%
74%
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Paused)
4
4 reps
78%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
79%
75%
2
Bench Press (Paused)
5
4 reps
78%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
82%
77%
2
Bench Press (Paused)
5
3 reps
83%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3 reps
5 reps
85%
77%
2
Bench Press (Paused)
6
3 reps
83%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
2 reps
5 reps
87%
79%
2
Bench Press (Paused)
6
3 reps
85%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Paused)
4
4 reps
78%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
79%
75%
2
Bench Press (Paused)
1
3
2 reps
4 reps
84%
77%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
4 reps
83%
79%
2
Bench Press (Paused)
2
3
2 reps
4 reps
87%
80%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
3 reps
87%
82%
2
Bench Press (Paused)
3
3
1 reps
3 reps
93%
85%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Hammer Curl
2
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 8
4
Back Extension
2
10 reps
RPE 7.5
5
Upright Row (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
79%
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
81%
78%
2
Bench Press (Close Grip)
4
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
3 reps
5 reps
83%
78%
2
Bench Press (Close Grip)
4
8 reps
RPE 6
3
Leg Curl
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
2 reps
5 reps
86%
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 6
3
Leg Curl
4
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 8
4
Back Extension
2
10 reps
RPE 7.5
5
Upright Row (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
78%
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
4 reps
82%
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4
2 reps
3 reps
85%
80%
2
Bench Press (Close Grip)
2
5 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 8
4
Back Extension
2
10 reps
RPE 7.5
5
Upright Row (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Bench Press (Paused)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Overhead Press (Barbell)
3
6 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
RPE 8
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Overhead Press (Barbell)
3
5 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
4
Overhead Press (Barbell)
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
80%
83%
86%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
80%
83%
86%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
83%
86%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
83%
86%
90%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
83%
86%
90%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
83%
86%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
86%
90%
94%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
86%
90%
94%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
86%
90%
94%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
61%
2
Bench Press (Paused)
3 Sets
6 Reps
71%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
4
Skull Crusher
2 Sets
5-10 Reps
@9
5
Lat Pulldown
3 Sets
8-12 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
73%
2
Bench Press (Paused)
4 Sets
4 Reps
78%
3
Bent Over Row (Barbell)
2 Sets
8 Reps
@6
4
Pull-Up (Weighted)
2 Sets
10 Reps
@6
5
Hammer Curl
3 Sets
10-15 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
8 Reps
@6
3
Leg Curl
2 Sets
8 Reps
@8
4
Back Extension
2 Sets
10 Reps
@7.5
5
Upright Row (Barbell)
2 Sets
8 Reps
@8
6
Seated Row (Cable)
2 Sets
8-10 Reps
@6.5
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
2 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
4
Overhead Press (Barbell)
3 Sets
8 Reps
@7
5
Wrist Curls
2 Sets
8-15 Reps
@6.5