6day strength

by baddol

1 athletes joined

Program Description

Increase SBDO

Program Overview

Level
Intermediate, Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 20, 2024 04:12
Last Edited
Sep 01, 2024 08:05

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.2%

Triceps

12.7%

Front Delts

12.5%

Chest

11.1%

Glutes

10.5%

Middle Delts

10%

Hamstrings

7.7%

Lats

Upper Back

4.8%

Abs

4.8%

Adductors

4.4%

Biceps

1.2%

Lower Back

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

Chin-Up (Weighted)

12 reps

RPE 6

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

Chin-Up (Weighted)

12 reps

RPE 6

Day 1

Squat (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

Chin-Up (Weighted)

12 reps

RPE 6

Day 1

Squat (Barbell)

1 reps

RPE 10

Day 2

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

Overhead Press (Barbell)

5 reps

50%

60%

65%

70%

Day 2

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

Chin-Up (Weighted)

12 reps

RPE 6

Day 2

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

Overhead Press (Barbell)

5 reps

50%

60%

65%

70%

Day 2

Bench Press (Barbell)

1 reps

RPE 10

Day 3

Squat (Barbell)

4 reps

50%

55%

60%

65%

70%

Chin-Up (Weighted)

12 reps

RPE 6

Day 3

Squat (Barbell)

4 reps

50%

55%

60%

65%

70%

Chin-Up (Weighted)

12 reps

RPE 6

Day 3

Squat (Barbell)

4 reps

50%

55%

60%

65%

70%

Chin-Up (Weighted)

12 reps

RPE 6

Day 3

Deadlift (Barbell)

1 reps

RPE 10

Day 4

Overhead Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

45%

55%

62%

72%

78%

80%

Bench Press (Barbell)

5 reps

50%

60%

65%

70%

Day 4

Overhead Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

48%

58%

68%

75%

80%

84%

Bench Press (Barbell)

5 reps

50%

60%

65%

70%

Day 4

Overhead Press (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

3 reps

50%

60%

70%

80%

85%

88%

Bench Press (Barbell)

5 reps

50%

60%

65%

70%

Day 4

Overhead Press (Barbell)

1 reps

RPE 10

Day 5

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

45%

55%

62%

72%

80%

82%

Squat (Barbell)

5 reps

50%

55%

60%

65%

Chin-Up (Weighted)

12 reps

RPE 6

Day 5

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

48%

58%

68%

78%

82%

86%

Squat (Barbell)

5 reps

50%

55%

60%

65%

Chin-Up (Weighted)

12 reps

RPE 6

Day 5

Deadlift (Barbell)

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

80%

88%

90%

Squat (Barbell)

5 reps

50%

55%

60%

65%

Chin-Up (Weighted)

12 reps

RPE 6

Day 5

Squat (Barbell)

5 reps

45%

50%

55%

58%

Chin-Up (Weighted)

12 reps

RPE 6

Day 6

Bench Press (Barbell)

4 reps

50%

60%

65%

70%

75%

Overhead Press (Barbell)

4 reps

50%

60%

65%

70%

75%

Day 6

Bench Press (Barbell)

4 reps

50%

60%

65%

70%

75%

Overhead Press (Barbell)

4 reps

50%

60%

65%

70%

75%

Day 6

Bench Press (Barbell)

4 reps

50%

60%

65%

70%

75%

Overhead Press (Barbell)

4 reps

50%

60%

65%

70%

75%

Day 6

Bench Press (Barbell)

5 reps

45%

55%

58%

62%

Overhead Press (Barbell)

5 reps

45%

55%

58%

62%

Day 3

Squat (Barbell)

1 Set

4 Sets

4 Reps

50%

55%

60%

65%

70%

Chin-Up (Weighted)

4 Sets

12 Reps

Day 6

Bench Press (Barbell)

1 Set

4 Sets

4 Reps

50%

60%

65%

70%

75%

Overhead Press (Barbell)

1 Set

4 Sets

4 Reps

50%

60%

65%

70%

75%

Day 1

Squat (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

Chin-Up (Weighted)

4 Sets

12 Reps

Day 2

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

Overhead Press (Barbell)

1 Set

5 Sets

5 Reps

50%

60%

65%

70%

Day 4

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

3 Reps

45%

55%

62%

72%

78%

80%

Bench Press (Barbell)

1 Set

5 Sets

5 Reps

50%

60%

65%

70%

Day 5

Deadlift (Barbell)

1 Set

5 Reps

4 Reps

3 Reps

2 Reps

1 Reps

45%

55%

62%

72%

80%

82%

Squat (Barbell)

1 Set

5 Sets

5 Reps

50%

55%

60%

65%

Chin-Up (Weighted)

4 Sets

12 Reps