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Cluster Torture

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2 athletes joined

Program Description

You don’t need another cookie-cutter program built for guys who spend more time taking selfies in the locker room than moving iron on the platform. Cluster Torture isn’t for everyone — it’s for the lifters who chase real strength, not participation trophies. It’s a powerbuilding program forged in the crucible of pain, precision, and progression, built around the time-tested brutality of Poliquin-style cluster sets and the speed-intent philosophy of Compensatory Acceleration Training (CAT). The mission? Simple: - Bench more weight than your joints think is safe. - Squat and deadlift so heavy your nervous system writes you a resignation letter. - Pack on hypertrophy with tough accessory work that burns like hell and builds like bricks. This isn’t about chasing the pump — it’s about earning it under fatigue, with intent, after your CNS has been slapped awake and dared to adapt. Every week is calculated chaos — alternating max-effort clusters with high-volume volume back-end beatdowns. Every 5th week? A strategic deload that still hurts — because 2x8 at higher loads ain’t a vacation. Inspired by Jailhouse strenght. Not affiliated.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 09, 2025 03:07
  • Last Edited
    Aug 23, 2025 05:03

Summary

Unleash your strength with the **Cluster Torture** program, a rigorous 10-week journey designed for serious lifters. Committing to four days per week, you'll tackle a variety of high-intensity exercises, including barbell bench presses, squats, and chin-ups, all tailored to push your limits and maximize muscle growth. Each session incorporates strategic rest periods and rep schemes to optimize performance and recovery, ensuring you build strength effectively. Get ready to transform your physique and elevate your training to new heights!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
5 reps
5 reps
5 reps
5 reps
4 reps
3 reps
8 reps
47.5%
60%
70%
80%
82.5%
85%
70%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
2
1
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
1 reps
6 reps
47.5%
60%
72.5%
82.5%
87.5%
90%
95%
80%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
2
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
1 reps
4 reps
47.5%
60%
72.5%
82.5%
87.5%
90%
95%
85%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
5 reps
5 reps
5 reps
5 reps
4 reps
3 reps
8 reps
47.5%
60%
70%
80%
82.5%
85%
70%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
2
1
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
1 reps
6 reps
47.5%
60%
72.5%
82.5%
87.5%
90%
95%
80%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
2
8 reps
80%
4
Preacher Curl (Dumbbell)
2
8 reps
80%
5
Tricep Pushdown (Cable)
2
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
2
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
1 reps
4 reps
47.5%
60%
72.5%
82.5%
87.5%
90%
95%
85%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
5 reps
5 reps
5 reps
5 reps
4 reps
3 reps
8 reps
47.5%
60%
70%
80%
82.5%
85%
70%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
2
1
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
1 reps
6 reps
47.5%
60%
72.5%
82.5%
87.5%
90%
95%
80%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
2
3
5 reps
4 reps
3 reps
3 reps
3 reps
2 reps
1 reps
4 reps
47.5%
60%
72.5%
82.5%
87.5%
90%
95%
85%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
1
5 reps
65%
4
Preacher Curl (Dumbbell)
1
5 reps
65%
5
Tricep Pushdown (Cable)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
5 reps
5 reps
5 reps
5 reps
4 reps
3 reps
8 reps
47.5%
60%
70%
80%
82.5%
85%
70%
2
Bench (CAT)
5
3 reps
65%
3
Lat Pulldown (Close Grip)
2
8 reps
80%
4
Preacher Curl (Dumbbell)
2
8 reps
80%
5
Tricep Pushdown (Cable)
2
8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
75%
2
Hack Squat
2
8 reps
RPE 8
3
Kelso Shrug
2
8 reps
80%
4
Leg Curl
2
8 reps
80%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Hack Squat
5
4 reps
RPE 8
3
Kelso Shrug
1
5 reps
65%
4
Leg Curl
1
5 reps
65%
5
Cable Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
75%
2
Hack Squat
2
8 reps
RPE 8
3
Kelso Shrug
2
8 reps
80%
4
Leg Curl
2
8 reps
80%
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Seated Military Press (Barbell)
2
8 reps
80%
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
4
Bicep Curl (EZ Bar)
2
8 reps
80%
5
Lateral Raise (Cable)
2
8 reps
80%
6
Rear Delt Fly (Machine)
2
80 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Bench Press 4''
1
5 reps
100%
2
Barbell Bench Press 7''
1
5 reps
100%
3
Bench (CAT)
6
3 reps
70%
4
Seated Military Press (Barbell)
1
5 reps
65%
5
Chin-Up (Bodyweight)
1
5 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
5 reps
65%
7
Lateral Raise (Cable)
1
5 reps
65%
8
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Seated Military Press (Barbell)
2
8 reps
80%
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
4
Bicep Curl (EZ Bar)
2
8 reps
80%
5
Lateral Raise (Cable)
2
8 reps
80%
6
Rear Delt Fly (Machine)
2
80 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
75%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
80%
5
Leg Extension
2
8 reps
80%
6
Abs Crunch (Machine)
2
8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
1
5 reps
65%
4
Bulgarian Split Squat (Dumbbell)
1
5 reps
65%
5
Leg Extension
1
5 reps
65%
6
Abs Crunch (Machine)
1
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
75%
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
80%
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
80%
5
Leg Extension
2
8 reps
80%
6
Abs Crunch (Machine)
2
8 reps
80%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
4 Reps
3 Reps
8 Reps
47.5%
60%
70%
80%
82.5%
85%
70%
2
Bench (CAT)
5 Sets
3 Reps
65%
3
Lat Pulldown (Close Grip)
1 Set
5 Reps
65%
4
Preacher Curl (Dumbbell)
1 Set
5 Reps
65%
5
Tricep Pushdown (Cable)
1 Set
5 Reps
65%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
90%
2
Hack Squat
5 Sets
4 Reps
@8
3
Kelso Shrug
1 Set
5 Reps
65%
4
Leg Curl
1 Set
5 Reps
65%
5
Cable Crunch
3 Sets
15 Reps
@8
Day 3
1
Barbell Bench Press 4''
1 Set
5 Reps
100%
2
Barbell Bench Press 7''
1 Set
5 Reps
100%
3
Bench (CAT)
6 Sets
3 Reps
70%
4
Seated Military Press (Barbell)
1 Set
5 Reps
65%
5
Chin-Up (Bodyweight)
1 Set
5 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
5 Reps
65%
7
Lateral Raise (Cable)
1 Set
5 Reps
65%
8
Rear Delt Fly (Machine)
1 Set
5 Reps
65%
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@8
3
Chest Supported Row (Machine)
1 Set
5 Reps
65%
4
Bulgarian Split Squat (Dumbbell)
1 Set
5 Reps
65%
5
Leg Extension
1 Set
5 Reps
65%
6
Abs Crunch (Machine)
1 Set
5 Reps
65%