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Powerhouse Crusader

by Tom F.
10 athletes joined

Program Description

This program is to be taken to complete failure full Blood & Guts style!!! (To full technical failure) This program is also designed around adding weight to compounds (Bench, Squat, rdl, Pull up) and reps to isolations (Incline curl, overhead extension, Lateral raises) Technical failure - This program was also kept in mind to train with pristine form so I suggest lowering your normal working weight by 15-25% Due to the nature of slow eccentrics, pauses and toe curling intensity. Anyway have fun and make sick gains fellas - Tom out :)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 12:42
  • Last Edited
    Sep 30, 2024 08:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
2
Barbell Row
2
8-12 reps
3
Seated Military Press (Barbell)
2
8-12 reps
4
Squat (Barbell)
2
10-15 reps
5A
Bicep Curl (EZ Bar)
3
5-10 reps
5B
Overhead Extension (EZ Bar)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
2
Barbell Row
2
8-12 reps
3
Seated Military Press (Barbell)
2
8-12 reps
4
Squat (Barbell)
2
10-15 reps
5A
Bicep Curl (EZ Bar)
3
5-10 reps
5B
Overhead Extension (EZ Bar)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
2
Barbell Row
2
8-12 reps
3
Seated Military Press (Barbell)
2
8-12 reps
4
Squat (Barbell)
2
10-15 reps
5A
Bicep Curl (EZ Bar)
3
5-10 reps
5B
Overhead Extension (EZ Bar)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
2
Barbell Row
2
8-12 reps
3
Seated Military Press (Barbell)
2
8-12 reps
4
Squat (Barbell)
2
10-15 reps
5A
Bicep Curl (EZ Bar)
3
5-10 reps
5B
Overhead Extension (EZ Bar)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
2
Barbell Row
2
8-12 reps
3
Seated Military Press (Barbell)
2
8-12 reps
4
Squat (Barbell)
2
10-15 reps
5A
Bicep Curl (EZ Bar)
3
5-10 reps
5B
Overhead Extension (EZ Bar)
3
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
2
Barbell Row
2
8-12 reps
3
Seated Military Press (Barbell)
2
8-12 reps
4
Squat (Barbell)
2
10-15 reps
5A
Bicep Curl (EZ Bar)
3
5-10 reps
5B
Overhead Extension (EZ Bar)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
2
Pull-Up (Weighted)
2
5-10 reps
3
Lateral Raise (Dumbbell)
2
12-20 reps
4
Romanian Deadlift (Barbell)
2
5-10 reps
5A
Dip (Weighted)
3
5-10 reps
5B
Incline Curl (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
2
Pull-Up (Weighted)
2
5-10 reps
3
Lateral Raise (Dumbbell)
2
12-20 reps
4
Romanian Deadlift (Barbell)
2
5-10 reps
5A
Dip (Weighted)
3
5-10 reps
5B
Incline Curl (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
2
Pull-Up (Weighted)
2
5-10 reps
3
Lateral Raise (Dumbbell)
2
12-20 reps
4
Romanian Deadlift (Barbell)
2
5-10 reps
5A
Dip (Weighted)
3
5-10 reps
5B
Incline Curl (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
2
Pull-Up (Weighted)
2
5-10 reps
3
Lateral Raise (Dumbbell)
2
12-20 reps
4
Romanian Deadlift (Barbell)
2
5-10 reps
5A
Dip (Weighted)
3
5-10 reps
5B
Incline Curl (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
2
Pull-Up (Weighted)
2
5-10 reps
3
Lateral Raise (Dumbbell)
2
12-20 reps
4
Romanian Deadlift (Barbell)
2
5-10 reps
5A
Dip (Weighted)
3
5-10 reps
5B
Incline Curl (Dumbbell)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
2
Pull-Up (Weighted)
2
5-10 reps
3
Lateral Raise (Dumbbell)
2
12-20 reps
4
Romanian Deadlift (Barbell)
2
5-10 reps
5A
Dip (Weighted)
3
5-10 reps
5B
Incline Curl (Dumbbell)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
Week 1
1 / 6 Weeks
Day 2
1
100m Sprint
5 Sets
1 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
2
Pull-Up (Weighted)
2 Sets
5-10 Reps
3
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
4
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
5A
Dip (Weighted)
3 Sets
5-10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
Day 4
1
100m Sprint
5 Sets
1 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
2
Barbell Row
2 Sets
8-12 Reps
3
Seated Military Press (Barbell)
2 Sets
8-12 Reps
4
Squat (Barbell)
2 Sets
10-15 Reps
5A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
5B
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps