![Recovering Powerlifters [chopped & screwed]](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2F50bfcf38-555d-40a1-8927-7d088a5f626b.jpg&w=3840&q=75)
Recovering Powerlifters [chopped & screwed]
My take on GVS' program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 2 | 6–8 reps |
| 2 | Pull-Up (Weighted) | 2 | 8–10 reps |
| 3 | Overhead Press (Barbell) | 2 | 8–10 reps |
| 4 | Barbell Row | 2 | 8–10 reps |
| Superset | |||
| 5A | Lateral Raise (Cable) | 2 | 8–15 reps |
| 5B | Bicep Curl (EZ Bar) | 2 | 8–15 reps |
| 5C | Tricep Pushdown (Cable) | 2 | 8–15 reps |
| Superset | |||
| 6A | Cable Crossover | 2 | 8–15 reps |
| 6B | Rear Delt Fly (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 8–10 reps |
| 2 | Rack Pull (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 3A | Good Morning | 2 | 10–15 reps |
| 3B | Hanging Leg Raise | 2 | AMRAP |
| Superset | |||
| 4A | Bulgarian Split Squat (Barbell) | 2 | 8–12 reps |
| 4B | Pallof Press | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | None | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 6–8 reps |
| 2 | Pull-Up (Weighted) | 2 | 8–10 reps |
| 3 | Tempo Bench Press | 2 | 8–10 reps |
| 4 | Barbell Row | 2 | 8–10 reps |
| Superset | |||
| 5A | Upright Row (Barbell) | 1 | 8–12 reps |
| 1 | 15–20 reps | ||
| 5B | Bayesian Curl | 1 | 8–12 reps |
| 1 | 15–20 reps | ||
| 5C | Skull Crusher (Barbell) | 1 | 8–12 reps |
| 1 | 15–20 reps | ||
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 2 | 8–15 reps |
| 6B | Hammer Curl (Cable) | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Anderson Squat | 2 | 8–10 reps |
| 2 | Snatch Grip Deficit Deadlift | 2 | 8–10 reps |
| 3 | Hip Thrust (Barbell) | 2 | 10–15 reps |
| 4 | Bulgarian Split Squat (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 5A | Leg Extension | 2 | 10–15 reps |
| 5B | Hamstring Curl | 2 | 10–15 reps |
| Superset | |||
| 6A | Hip Adductor (Machine) | 2 | 15–20 reps |
| 6B | Cable Crunch | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | None | 1 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Cable) | 3 | 8–12 reps |
| 1B | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| Superset | |||
| 2A | Unilateral Bicep Curl | 2 | 12–15 reps |
| 2B | Overhead Tricep Extension (Cable) | 2 | 12–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Recovering Powerlifters [chopped & screwed] is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Recovering Powerlifters [chopped & screwed] is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Recovering Powerlifters [chopped & screwed] is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
