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BoostcampPNG

I don’t wanna… but I’m gonna

by Ariylah L.
1 athletes joined

Program Description

To build strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 09:28
  • Last Edited
    Jun 17, 2025 12:11
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 9
6
Pull-Up (Weighted)
2
AMRAP
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 9
6
Pull-Up (Weighted)
2
AMRAP
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 9
6
Pull-Up (Weighted)
2
AMRAP
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 9
6
Pull-Up (Weighted)
2
AMRAP
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 9
6
Pull-Up (Weighted)
2
AMRAP
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
6 reps
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Pendlay Row
3
8 reps
RPE 9
6
Pull-Up (Weighted)
2
AMRAP
RPE 9
7
Preacher Curl (EZ Bar)
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Single Arm Incline Bench Press
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Push Up (Weighted)
1
AMRAP
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Reverse Tricep Pull Down
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Single Arm Incline Bench Press
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Push Up (Weighted)
1
AMRAP
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Reverse Tricep Pull Down
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Single Arm Incline Bench Press
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Push Up (Weighted)
1
AMRAP
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Reverse Tricep Pull Down
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Single Arm Incline Bench Press
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Push Up (Weighted)
1
AMRAP
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Reverse Tricep Pull Down
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Single Arm Incline Bench Press
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Push Up (Weighted)
1
AMRAP
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Reverse Tricep Pull Down
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Single Arm Incline Bench Press
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Bench Press (Close Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Push Up (Weighted)
1
AMRAP
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Reverse Tricep Pull Down
1
1
1
40 reps
30 reps
20 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Good Morning
3
8 reps
RPE 9
3
Single Leg Romanian Deadlift
3
8 reps
RPE 9
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Sumo Squat
3
8 reps
RPE 9
6B
Leg Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Good Morning
3
8 reps
RPE 9
3
Single Leg Romanian Deadlift
3
8 reps
RPE 9
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Sumo Squat
3
8 reps
RPE 9
6B
Leg Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Good Morning
3
8 reps
RPE 9
3
Single Leg Romanian Deadlift
3
8 reps
RPE 9
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Sumo Squat
3
8 reps
RPE 9
6B
Leg Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Good Morning
3
8 reps
RPE 9
3
Single Leg Romanian Deadlift
3
8 reps
RPE 9
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Sumo Squat
3
8 reps
RPE 9
6B
Leg Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Good Morning
3
8 reps
RPE 9
3
Single Leg Romanian Deadlift
3
8 reps
RPE 9
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Sumo Squat
3
8 reps
RPE 9
6B
Leg Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
9 reps
7 reps
5 reps
3 reps
1 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Good Morning
3
8 reps
RPE 9
3
Single Leg Romanian Deadlift
3
8 reps
RPE 9
4
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
6A
Sumo Squat
3
8 reps
RPE 9
6B
Leg Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
3B
Front Raise
4
7 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
4
7 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 9
5
Single Arm Shoulder Press
3
7 reps
RPE 9
6A
Shrug (Trap Bar)
2
15 reps
RPE 9
6B
Farmer's Walk (Weighted)
2
2 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
3B
Front Raise
4
7 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
4
7 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 9
5
Single Arm Shoulder Press
3
7 reps
RPE 9
6A
Shrug (Trap Bar)
2
15 reps
RPE 9
6B
Farmer's Walk (Weighted)
2
2 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
3B
Front Raise
4
7 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
4
7 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 9
5
Single Arm Shoulder Press
3
7 reps
RPE 9
6A
Shrug (Trap Bar)
2
15 reps
RPE 9
6B
Farmer's Walk (Weighted)
2
2 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
3B
Front Raise
4
7 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
4
7 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 9
5
Single Arm Shoulder Press
3
7 reps
RPE 9
6A
Shrug (Trap Bar)
2
15 reps
RPE 9
6B
Farmer's Walk (Weighted)
2
2 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
3B
Front Raise
4
7 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
4
7 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 9
5
Single Arm Shoulder Press
3
7 reps
RPE 9
6A
Shrug (Trap Bar)
2
15 reps
RPE 9
6B
Farmer's Walk (Weighted)
2
2 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
4
7 reps
RPE 9
3B
Front Raise
4
7 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
4
7 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 9
5
Single Arm Shoulder Press
3
7 reps
RPE 9
6A
Shrug (Trap Bar)
2
15 reps
RPE 9
6B
Farmer's Walk (Weighted)
2
2 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
1 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9
3
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Pendlay Row
3 Sets
8 Reps
@9
6
Pull-Up (Weighted)
2 Sets
AMRAP
@9
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
@9
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
1 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
@10
2
Single Arm Incline Bench Press
3 Sets
8 Reps
@9
3
Chest Fly (Cable)
3 Sets
8 Reps
@9
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Push Up (Weighted)
1 Set
AMRAP
@9
6
Skull Crusher
3 Sets
12 Reps
@9
7
Reverse Tricep Pull Down
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
@9
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
3 Reps
1 Reps
1 Reps
@7.5
@8
@8.5
@9
@9.5
@10
2
Seated Good Morning
3 Sets
8 Reps
@9
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
@9
4
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
6A
Sumo Squat
3 Sets
8 Reps
@9
6B
Leg Curl
3 Sets
8 Reps
@9
Day 4
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@9
@9
@9
@9
2
Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
3A
Lateral Raise (Dumbbell)
4 Sets
7 Reps
@9
3B
Front Raise
4 Sets
7 Reps
@9
3C
Rear Delt Fly (Dumbbell)
4 Sets
7 Reps
@9
4
Upright Row (Cable)
3 Sets
8 Reps
@9
5
Single Arm Shoulder Press
3 Sets
7 Reps
@9
6A
Shrug (Trap Bar)
2 Sets
15 Reps
@9
6B
Farmer's Walk (Weighted)
2 Sets
2 Reps
@9