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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 18, 2025 08:52

Summary

Get ready to push through the resistance with "I don’t wanna… but I’m gonna," a 6-week program designed to ignite your motivation and build strength. Committing to four days a week, you'll tackle a mix of barbell, dumbbell, and machine exercises that focus on major muscle groups, including back, chest, and arms. Each session is structured to progressively challenge you, ensuring you build muscle and endurance while overcoming those "I don’t wanna" moments. Equip yourself with a full gym and prepare to transform your mindset and physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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