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BoostcampPNG

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
    Sep 04, 2024 06:00
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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
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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