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Cluster Torture

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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
    Jul 09, 2025 03:49
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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
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
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
3
Close Grip Bench Press (Smith Machine)
2
8 reps
80%
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
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
1
5 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
5 reps
65%
4
Bicep Curl (EZ Bar)
1
5 reps
65%
5
Lateral Raise (Cable)
1
5 reps
65%
6
Rear Delt Fly (Machine)
1
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench (CAT)
6
3 reps
70%
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 8
3
Close Grip Bench Press (Smith Machine)
2
8 reps
80%
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
Bench (CAT)
6 Sets
3 Reps
70%
2
Chin-Up (Bodyweight)
1 Set
5 Reps
@8
3
Close Grip Bench Press (Smith Machine)
1 Set
5 Reps
65%
4
Bicep Curl (EZ Bar)
1 Set
5 Reps
65%
5
Lateral Raise (Cable)
1 Set
5 Reps
65%
6
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%