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BoostcampPNG

Dublin special

by Brandon R.

Program Description

Gain strength in: big 3, power clean, 60 yd

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2025 01:44
  • Last Edited
    Sep 03, 2025 11:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Hamstrings
12.3%
Glutes
12.1%
Upper Back
8.9%
Chest
8.7%
Front Delts
7.9%
Triceps
7.4%
Lower Back
6.3%
Lats
6.3%
Middle Delts
4.9%
Adductors
3.7%
Abs
3.6%
Biceps
1.8%
Olympic
1.5%
Forearms
0.9%
Rear Delts
0.9%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 7
3
Stiff Leg Deadlift
4
8 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
3
Pistol Squat
4
8 reps
RPE 7
4
Leg Curl
4
12 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Kettlebell Swing
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
3
Pistol Squat
4
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 8
5
Kettlebell Swing
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 8.5
3
Stiff Leg Deadlift
4
8 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Kettlebell Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Pistol Squat
4
8 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Kettlebell Swing
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Split Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Front Squat (Barbell)
4
8 reps
RPE 9
3
Stiff Leg Deadlift
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Kettlebell Swing
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
3
Pistol Squat
4
8 reps
RPE 9
4
Leg Curl
4
12 reps
RPE 9
5
Kettlebell Swing
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 7
3
High Pull
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Bent Over Row (Barbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 7
3
High Pull
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Shrug (Barbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 7
3
Upright Row (Barbell)
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Farmer's Walk (Weighted)
4
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 8
3
High Pull
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 8
3
High Pull
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Shrug (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Farmer's Walk (Weighted)
4
1.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 8.5
3
High Pull
4
8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 8.5
3
High Pull
4
8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Shrug (Barbell)
4
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8.5
3
Upright Row (Barbell)
4
8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
4
2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Skull Crusher (Barbell)
4
8 reps
RPE 9
3
High Pull
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Bent Over Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Pullover (EZ Bar)
4
8 reps
RPE 9
3
High Pull
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Shrug (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 9
3
Upright Row (Barbell)
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
5
Farmer's Walk (Weighted)
4
2.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Copenhagen Plank
4
0.5 mins
-
5
Good Morning
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 7
3
Goblet Squat
4
12 reps
RPE 7
4
Copenhagen Plank
4
0.5 mins
-
5
Good Morning
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Lateral Lunge (Weighted)
4
8 reps
RPE 7
5
Good Morning
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Copenhagen Plank
4
1 mins
-
5
Good Morning
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Copenhagen Plank
4
1 mins
-
5
Good Morning
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 8
4
Lateral Lunge (Weighted)
4
8 reps
RPE 8
5
Good Morning
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Copenhagen Plank
4
1.25 mins
-
5
Good Morning
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 8.5
3
Goblet Squat
4
12 reps
RPE 8.5
4
Copenhagen Plank
4
1.25 mins
-
5
Good Morning
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Lateral Lunge (Weighted)
4
8 reps
RPE 8.5
5
Good Morning
4
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Jump Squat
4
8 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Copenhagen Plank
4
1.5 mins
-
5
Good Morning
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Power Clean
4
8 reps
RPE 9
3
Goblet Squat
4
12 reps
RPE 9
4
Copenhagen Plank
4
1.5 mins
-
5
Good Morning
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Hang Clean
4
8 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Lateral Lunge (Weighted)
4
8 reps
RPE 9
5
Good Morning
4
9 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 7
3
Dumbbell Row
4
12 reps
RPE 7
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8
3
Dumbbell Row
4
12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 8.5
3
Dumbbell Row
4
12 reps
RPE 8.5
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8.5
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
4
Pull-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Push Jerk
3
8 reps
RPE 9
3
Dumbbell Row
4
12 reps
RPE 9
4
Chin-Up (Weighted)
4
AMRAP
-
5
Bench Press (Dumbbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
75%
85%
90%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Wide Grip Rear Pull-Up
4
AMRAP
-
4
Wide Grip Pull-Up
4
AMRAP
-
5
Single Arm Floor Press
4
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Split Squat (Barbell)
4 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
4
Leg Curl
4 Sets
12 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Bench Press (Paused)
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Skull Crusher (Barbell)
4 Sets
8 Reps
@7
3
High Pull
4 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
5
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
Day 3
1
REST
1 Set
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Jump Squat
4 Sets
8 Reps
@7
3
Leg Extension
4 Sets
12 Reps
@7
4
Copenhagen Plank
4 Sets
0.5 mins
-
5
Good Morning
4 Sets
8 Reps
@7
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
8 Reps
6 Reps
4 Reps
75%
85%
90%
2
Push Jerk
3 Sets
8 Reps
@7
3
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
4
Pull-Up (Weighted)
4 Sets
AMRAP
-
5
Bench Press (Dumbbell)
4 Sets
8 Reps
@7