Program Description
Six week operator programme with week seventh week for testing 1RM. Weighted pull-ups twice a week, deadlifts once. Uses the intermediate/ advanced (I/A) set ranges (3-10 sets) but tweak as necessary. Add warm-up sets as needed.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedJul 02, 2024 04:47
- Last EditedOct 21, 2024 01:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)8 Sets
5 Reps
75%
2
Bench Press (Barbell)8 Sets
5 Reps
75%
3
Pull-Up (Weighted)8 Sets
5 Reps
@7.5
Day 3
1
Squat (Barbell)8 Sets
5 Reps
75%
2
Bench Press (Barbell)8 Sets
5 Reps
75%
3
Pull-Up (Weighted)8 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)8 Sets
5 Reps
75%
2
Bench Press (Barbell)8 Sets
5 Reps
75%
3
Deadlift (Barbell)5 Sets
5 Reps
75%