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Liams test program
by Liam E.
2 athletes joined
Program Description
To gain all the strengths
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
Sep 29, 2024 07:10
Last Edited
Sep 29, 2024 07:15
START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
73%
2
Incline Bench Press (Barbell)
2
10 reps
60%
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10 reps
60%
6
Dip (Bodyweight)
3
10 reps
RPE 8
7
Inverted Row
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
10 reps
RPE 8
2
Lunge (Bodyweight)
1
20 reps
RPE 6
3
Lying Pullover (Cable)
1
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise (Dumbbell)
4
5 reps
70%
2
V-Handle Tricep Pushdown (Cable)
2
1
15 reps
2 reps
RPE 7
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
73%
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
60%
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Hammer Curl
3 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10 Reps
60%
6
Dip (Bodyweight)
3 Sets
10 Reps
@8
7
Inverted Row
3 Sets
10 Reps
@8
Day 2
1
Y Raise (Dumbbell)
4 Sets
5 Reps
70%
2
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
2 Reps
@7
@7