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Billy’s Strength Program

by Billyk417

Program Description

Get stronger bigger numbers on squat bench deadlift

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2025 02:32
  • Last Edited
    Apr 14, 2025 01:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
5
3 reps
85%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Bench Press (Barbell)
5
3 reps
87%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
3 reps
90%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
5
2 reps
92%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Bench Press (Barbell)
4
2 reps
95%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
87%
2
Bench Press (Barbell)
3
2 reps
97%
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
4
Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
2
1 reps
100%
3
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
4
Split Squat (Dumbbell)
1
8 reps
RPE 6
5
Leg Curl
1
10 reps
RPE 6
6
Abs Crunch (Machine)
1
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
75%
2
Chest Fly (Cable)
3
15 reps
RPE 6
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
77%
2
Chest Fly (Cable)
3
15 reps
RPE 6
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Chest Fly (Cable)
3
15 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
82%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Chest Fly (Cable)
3
15 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
85%
2
Dip (Bodyweight)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
15 reps
RPE 6
4
Lateral Raise (Cable)
2
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6
7
Cable Crunch
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
87%
2
Dip (Bodyweight)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
15 reps
RPE 6
4
Lateral Raise (Cable)
2
15 reps
RPE 6
5
Hammer Curl
2
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6
7
Cable Crunch
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
85%
2
Chest Fly (Cable)
1
15 reps
RPE 6
3
Lateral Raise (Cable)
1
15 reps
RPE 6
4
Dip (Bodyweight)
1
10 reps
RPE 6
5
Hammer Curl
1
12 reps
RPE 6
6
Tricep Pushdown (Cable)
1
12 reps
RPE 6
7
Cable Crunch
1
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
77%
2
Bench Press (Close Grip)
4
5 reps
80%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Close Grip)
4
4 reps
82%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
82%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Bench Press (Close Grip)
4
3 reps
87%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
87%
2
Bench Press (Close Grip)
3
3 reps
90%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Bench Press (Close Grip)
3
2 reps
92%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Bench Press (Close Grip)
2
2 reps
90%
3
Bent Over Row (Barbell)
1
8-10 reps
RPE 6
4
Pull-Up (Weighted)
1
10 reps
RPE 6
5
Abs Crunch (Machine)
1
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6
4
Split Squat (Dumbbell)
3 Sets
8 Reps
@6
5
Leg Curl
3 Sets
10 Reps
@6
6
Abs Crunch (Machine)
3 Sets
15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
77%
2
Bench Press (Close Grip)
4 Sets
5 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6
4
Pull-Up (Weighted)
3 Sets
10 Reps
@6
5
Abs Crunch (Machine)
3 Sets
15 Reps
@6
Day 2
1
Bench Press (Paused)
5 Sets
3 Reps
75%
2
Chest Fly (Cable)
3 Sets
15 Reps
@6
3
Lateral Raise (Cable)
3 Sets
15 Reps
@6
4
Dip (Bodyweight)
3 Sets
10 Reps
@6
5
Hammer Curl
3 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
7
Cable Crunch
3 Sets
15 Reps
@6