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Faire

by Ar Pr

Program Description

The Powerlifting Program, Squat Bench Focus, 2 heavy 2 Medium 1 Deadlift main and Bench/Squat Tech day Week 1 2 3 4 : 100 105 110 105 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 19, 2025 02:44
  • Last Edited
    Jun 18, 2025 11:34

Summary

**Faire** is a dynamic 4-week strength program designed to elevate your lifting game with five focused training days each week. This program emphasizes foundational barbell movements, including bench presses, squats, deadlifts, and overhead presses, ensuring a comprehensive approach to building strength and muscle. With a blend of intensity levels tailored to challenge your limits, you’ll enhance your performance while targeting major muscle groups effectively. Get ready to transform your physique and boost your confidence in just one month!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3
12-15 reps
RPE 8
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
70%
75%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7
5 reps
5 reps
3 reps
3 reps
65%
77%
83%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
2
Seated Hamstring Curl
2
2
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Decline Crunch (Weighted)
4
12-20 reps
RPE 8
4
Seated Calf Raise
2
2
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
77%
83%
88%
94%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
66%
77%
88%
3
Seated Row (Cable)
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
77%
88%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Deadlift Hold 150kgs
1
10-80 secs
RPE 10
5
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
6
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Deadlift Hold 150kgs
1
10-80 secs
RPE 10
5
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
6
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Halting Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
78%
82%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
84%
86%
3
Deadlift (Barbell)
1
AMRAP
92%
4
Deadlift Hold 150kgs
1
10-80 secs
RPE 10
5
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
3 reps
50%
66%
83%
92%
6
Bench Press (Barbell)
1
1
5
3 reps
3 reps
3 reps
66%
84%
94%
Week 1
1 / 4 Weeks
Day 3
1
Leg Extension
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
2
Seated Hamstring Curl
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@10
3
Decline Crunch (Weighted)
4 Sets
12-20 Reps
@8
4
Seated Calf Raise
2 Sets
2 Sets
12-15 Reps
12-50 Reps
@8
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
66%
77%
88%
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 5
1
Halting Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
78%
82%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
82%
84%
86%
3
Deadlift (Barbell)
1 Set
AMRAP
92%
4
Deadlift Hold 150kgs
1 Set
10-80 secs
@10
5
Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
3 Reps
50%
66%
83%
92%
6
Bench Press (Barbell)
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
66%
84%
94%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Stiff Leg Deadlift
3 Sets
12-15 Reps
@8
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8