100-lbs-in-10-weeks

by Shagnik R.

1 athletes joined

Program Description

Unleash your strength with the "100-lbs-in-10-weeks" program, designed for intermediate lifters looking to elevate their powerlifting game. Over five weeks, you'll engage in ten intense training sessions per week, focusing on key compound movements like squats, deadlifts, and bench presses. Each workout targets major muscle groups, ensuring balanced development and explosive power gains. With a full gym required, prepare to push your limits and achieve impressive results in just ten weeks!

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Sep 23, 2025 06:45
Last Edited
Sep 24, 2025 04:16

Summary

Transform your strength in just 5 weeks with the 100-lbs-in-10-weeks program! Designed for dedicated lifters, this program focuses on building muscle and increasing strength through a targeted routine of barbell and machine exercises. Train twice a week with a mix of squats, deadlifts, and supersets to maximize your gains and push your limits. Get ready to elevate your performance and achieve your fitness goals with this comprehensive, full-gym workout plan!

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

26%

Glutes

25.2%

Quadriceps

23.7%

Lower Back

17.6%

Abs

3.8%

Adductors

2.8%

Abductors

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

5 reps

70%

Front Squat (Barbell)

10 reps

Romanian Deadlift (Barbell)

6 reps

Leg Press

15 reps

Seated Hamstring Curl

15 reps

Day 1

Squat (Barbell)

5 reps

75%

Front Squat (Barbell)

10 reps

Romanian Deadlift (Barbell)

6 reps

Leg Press

15 reps

Seated Hamstring Curl

15 reps

Day 1

Squat (Barbell)

4 reps

78%

Front Squat (Barbell)

8 reps

Romanian Deadlift (Barbell)

5 reps

Leg Press

12 reps

Seated Hamstring Curl

12 reps

Day 1

Squat (Barbell)

3 reps

83%

Front Squat (Barbell)

6 reps

Romanian Deadlift (Barbell)

4 reps

Leg Press

12 reps

Seated Hamstring Curl

12 reps

Day 1

Squat (Barbell)

3+ reps

88%

Front Squat (Barbell)

5 reps

Romanian Deadlift (Barbell)

4 reps

Leg Press

10 reps

Seated Hamstring Curl

10 reps

Day 2

Squat (Barbell)

5 reps

RPE 10

Deadlift (Barbell)

6 reps

65%

Good Morning

8 reps

Lunge (Dumbbell)

12 reps

Back Extension

12 reps

Day 2

Squat (Barbell)

3 reps

RPE 10

Deadlift (Barbell)

6 reps

70%

Good Morning

8 reps

Lunge (Dumbbell)

10 reps

Back Extension

12 reps

Day 2

Squat (Barbell)

5 reps

RPE 10

Deadlift (Barbell)

5 reps

75%

Good Morning

6 reps

Lunge (Dumbbell)

10 reps

Back Extension

10 reps

Day 2

Squat (Barbell)

3 reps

RPE 10

Deadlift (Barbell)

4 reps

80%

Good Morning

6 reps

Lunge (Dumbbell)

8 reps

Back Extension

10 reps

Day 2

Squat (Barbell)

1 reps

RPE 10

Deadlift (Barbell)

3 reps

85%

Good Morning

5 reps

Lunge (Dumbbell)

8 reps

Back Extension

8 reps

Day 1

Squat (Barbell)

3 Sets

5 Reps

70%

Front Squat (Barbell)

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

6 Reps

Leg Press

3 Sets

15 Reps

Seated Hamstring Curl

3 Sets

15 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

@10

Deadlift (Barbell)

3 Sets

6 Reps

65%

Good Morning

3 Sets

8 Reps

Lunge (Dumbbell)

3 Sets

12 Reps

Back Extension

3 Sets

12 Reps