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BoostcampPNG

OczyPL SB

by Ar Pr

Program Description

The Powerlifthing Program, Squat Bench Focus, 3 heavy 1 Light Days 2 Squat Bench Tech day

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 11, 2025 03:51
  • Last Edited
    Jun 18, 2025 08:18

Summary

Unlock your strength potential with the OczyPL SB program, a comprehensive 4-week training plan designed for dedicated lifters. Committing to six days a week, you'll focus on essential compound movements like squats and deadlifts, complemented by targeted accessory work to build muscle and enhance performance. This program is perfect for those looking to elevate their lifting game and achieve impressive results. Get ready to push your limits and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Cable Crunch
2
1
15-20 reps
15-50 reps
RPE 7
RPE 7
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pendlay Row
3
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
4B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
8-15 reps
RPE 7
3
Leg Extension
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
4
Seated Hamstring Curl
2
1
12-15 reps
12-50 reps
RPE 8
RPE 10
5
Decline Crunch (Weighted)
3
12-20 reps
RPE 8
6
Seated Calf Raise
2
1
12-15 reps
12-50 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
High Pull
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Pullover (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
5B
Bicep Curl (Barbell)
1
4
12-50 reps
12-15 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6
3 reps
3 reps
3 reps
5 reps
5 reps
45%
70%
85%
80%
70%
2
Bench Press (Barbell)
1
7
1
1
3 reps
3 reps
3 reps
1 reps
60%
82%
88%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6
3 reps
3 reps
3 reps
5 reps
5 reps
45%
70%
85%
80%
70%
2
Bench Press (Barbell)
1
7
1
1
3 reps
3 reps
3 reps
1 reps
60%
82%
88%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6
3 reps
3 reps
3 reps
5 reps
5 reps
45%
70%
85%
80%
70%
2
Bench Press (Barbell)
1
7
1
1
3 reps
3 reps
3 reps
1 reps
60%
82%
88%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6
3 reps
3 reps
3 reps
5 reps
5 reps
45%
70%
85%
80%
70%
2
Bench Press (Barbell)
1
7
1
1
3 reps
3 reps
3 reps
1 reps
60%
82%
88%
95%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
82%
2
Squat (Barbell)
8
3 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
82%
2
Squat (Barbell)
8
3 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
82%
2
Squat (Barbell)
8
3 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
82%
2
Squat (Barbell)
8
3 reps
77%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Cable Crunch
2 Sets
1 Set
15-20 Reps
15-50 Reps
@7
@7
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3 Sets
8-15 Reps
@7
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@10
5
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@8
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-50 Reps
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
70%
75%
80%
85%
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Pendlay Row
3 Sets
12 Reps
@8
4A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
4B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
High Pull
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Pullover (Dumbbell)
3 Sets
12 Reps
@8
5A
Tricep Pushdown (Cable)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
5B
Bicep Curl (Barbell)
1 Set
4 Sets
12-50 Reps
12-15 Reps
@10
@8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Sets
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
45%
70%
85%
80%
70%
2
Bench Press (Barbell)
1 Set
7 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
1 Reps
60%
82%
88%
95%
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
82%
2
Squat (Barbell)
8 Sets
3 Reps
77%