Program Description
This is a 10-week linear strength program with a mid-cycle performance check. After 5 weeks, increase squat and bench press 1RM by +5 kg and continue progression using the new maxes. For the deadlift, calculate your target 1RM by adding 7.5% to your current max and base all deadlift percentages on that value throughout the program.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout150 minutes
- CreatedDec 24, 2025 09:56
- Last EditedDec 24, 2025 11:20
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.8%
Glutes
14.6%
Quadriceps
14%
Abs
11.8%
Triceps
7.4%
Lats
6%
Upper Back
6%
Chest
5.6%
Front Delts
5.6%
Biceps
4.8%
Adductors
3.7%
Lower Back
3.6%
Forearms
0.9%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Squat (Paused)
3
5 reps
60%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
78%
2
Squat (Paused)
3
5 reps
62.4%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
83.5%
2
Squat (Paused)
3
3 reps
66.8%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
88%
2
Squat (Paused)
3
3 reps
70.4%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
91%
2
Squat (Paused)
3
3 reps
72.8%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Squat (Paused)
3
5 reps
60%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
78%
2
Squat (Paused)
3
5 reps
62.4%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
83.5%
2
Squat (Paused)
3
3 reps
66.8%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
88%
2
Squat (Paused)
4
3 reps
70.4%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
91%
2
Squat (Paused)
3
3 reps
72.8%
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bench Press (Paused)
3
3 reps
80%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
78%
2
Bench Press (Paused)
3
2 reps
85%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
83.5%
2
Bench Press (Paused)
3
1 reps
90%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
88%
2
Bench Press (Paused)
3
2 reps
82.5%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
91%
2
Bench Press (Paused)
2
5 reps
70%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bench Press (Paused)
3
3 reps
80%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
78%
2
Bench Press (Paused)
3
2 reps
85%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
83.5%
2
Bench Press (Paused)
3
1 reps
90%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
88%
2
Bench Press (Paused)
3
2 reps
82.5%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
91%
2
Bench Press (Paused)
3
5 reps
70%
3
Lat Pulldown
5
10 reps
RPE 10
4
Seated Row (Cable)
5
10 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
77.5%
2
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Abs Crunch (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
75%
2
Deadlift (Barbell)
8
3 reps
60%
3
Bench Press (Close Grip)
3
10 reps
60%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
80%
2
Deadlift (Barbell)
8
3 reps
65%
3
Bench Press (Close Grip)
3
8 reps
62.4%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
85%
2
Deadlift (Barbell)
6
3 reps
70%
3
Bench Press (Close Grip)
3
6 reps
66.8%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
6
3 reps
75%
3
Bench Press (Close Grip)
4
4 reps
70.4%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
3
3 reps
65%
3
Bench Press (Close Grip)
3
3 reps
72.8%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
85%
2
Deadlift (Barbell)
3
3 reps
70%
3
Bench Press (Close Grip)
3
10 reps
60%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
3 reps
75%
3
Bench Press (Close Grip)
3
8 reps
62.4%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
3
3 reps
70%
3
Bench Press (Close Grip)
3
6 reps
66.8%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
97.5%
2
Deadlift (Barbell)
4
4 reps
70%
3
Bench Press (Close Grip)
4
4 reps
70.4%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
3
3 reps
60%
3
Bench Press (Close Grip)
3
3 reps
72.8%
4
Stiff Leg Deadlift
3
8 reps
RPE 10
5
Reverse Grip Pulldown
4
8 reps
RPE 10
6
Abs Crunch (Machine)
4
6 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
75%
2
Squat (Paused)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
60%
60%
3
Leg Extension1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
4
Leg Curl1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
5
Abs Crunch (Machine)1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
75%
75%
75%
2
Bench Press (Paused)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
80%
80%
3
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
@10
4
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
@10
5A
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
77.5%
77.5%
77.5%
77.5%
77.5%
77.5%
2
Front Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Abs Crunch (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 4
1
Deadlift (Barbell)1 Set
2 Reps
75%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
60%
60%
60%
60%
60%
60%
60%
60%
3
Bench Press (Close Grip)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
60%
60%
4
Stiff Leg Deadlift1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
5
Reverse Grip Pulldown1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
6
Abs Crunch (Machine)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@10
@10
@10
@10