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Program to pull hoes

by Elias J.
5 athletes joined
1.0
(1 rating)

Program Description

This program is used to increase sbd or any type of accessory, feel free to change them if you'd like . 🤣 and fuck that nigga @htx Chrissal

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 02, 2025 07:20
  • Last Edited
    Jun 18, 2025 07:58

Summary

Get ready to transform your physique with this 6-week, 4-day workout program designed to build strength and muscle. Each session focuses on compound and isolation exercises, including bench presses, deadlifts, and squats, ensuring a comprehensive approach to upper and lower body training. With a mix of intensity levels and rep ranges, you'll challenge your limits while developing a strong foundation. Equip yourself with a full gym and commit to this program for impressive gains and enhanced performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Triceps
11.1%
Hamstrings
9.5%
Chest
8.7%
Glutes
8.2%
Lats
7.4%
Biceps
7.4%
Upper Back
7%
Front Delts
6.2%
Adductors
5.4%
Lower Back
4.1%
Middle Delts
4.1%
Abs
3.7%
Calves
3.1%
Forearms
1.2%
Rear Delts
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1-6 reps
1-3 reps
83%
93%
2
T-Bar Row
2
1-6 reps
RPE 8
3
Lat Pulldown
2
1-6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
7
Deadlift (Barbell)
1
1
6 reps
3 reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1-6 reps
1-3 reps
83%
93%
2
T-Bar Row
2
1-6 reps
RPE 8
3
Lat Pulldown
2
1-6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
7
Deadlift (Barbell)
1
1
6 reps
3 reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1-6 reps
1-3 reps
83%
93%
2
T-Bar Row
2
1-6 reps
RPE 8
3
Lat Pulldown
2
1-6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
7
Deadlift (Barbell)
1
1
6 reps
3 reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1-6 reps
1-3 reps
83%
93%
2
T-Bar Row
2
1-6 reps
RPE 8
3
Lat Pulldown
2
1-6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
7
Deadlift (Barbell)
1
1
6 reps
3 reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1-6 reps
1-3 reps
83%
93%
2
T-Bar Row
2
1-6 reps
RPE 8
3
Lat Pulldown
2
1-6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
7
Deadlift (Barbell)
1
1
6 reps
3 reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1-6 reps
1-3 reps
83%
93%
2
T-Bar Row
2
1-6 reps
RPE 8
3
Lat Pulldown
2
1-6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
7
Deadlift (Barbell)
1
1
6 reps
3 reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
2
Leg Extension
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Straight Leg Calf Raise
1
6 reps
RPE 8
5
Hamstring Curl
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
2
Leg Extension
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Straight Leg Calf Raise
1
6 reps
RPE 8
5
Hamstring Curl
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
2
Leg Extension
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Straight Leg Calf Raise
1
6 reps
RPE 8
5
Hamstring Curl
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
2
Leg Extension
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Straight Leg Calf Raise
1
6 reps
RPE 8
5
Hamstring Curl
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
2
Leg Extension
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Straight Leg Calf Raise
1
6 reps
RPE 8
5
Hamstring Curl
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1-6 reps
1-6 reps
RPE 8
RPE 9
2
Leg Extension
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Hip Adductor (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Straight Leg Calf Raise
1
6 reps
RPE 8
5
Hamstring Curl
1
1
1-6 reps
1-6 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 8
5
JM Press
2
6 reps
RPE 8
6
Dip (Weighted)
2
6 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Deadlift (Paused)
1
1
6 reps
6 reps
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 8
5
JM Press
2
6 reps
RPE 8
6
Dip (Weighted)
2
6 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Deadlift (Paused)
1
1
6 reps
6 reps
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 8
5
JM Press
2
6 reps
RPE 8
6
Dip (Weighted)
2
6 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Deadlift (Paused)
1
1
6 reps
6 reps
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 8
5
JM Press
2
6 reps
RPE 8
6
Dip (Weighted)
2
6 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Deadlift (Paused)
1
1
6 reps
6 reps
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 8
5
JM Press
2
6 reps
RPE 8
6
Dip (Weighted)
2
6 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Deadlift (Paused)
1
1
6 reps
6 reps
80%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
6 reps
6 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
6 reps
RPE 8
5
JM Press
2
6 reps
RPE 8
6
Dip (Weighted)
2
6 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
8
Deadlift (Paused)
1
1
6 reps
6 reps
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hip Adductor (Machine)
2
6 reps
RPE 8
4
Calf Raise (Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hip Adductor (Machine)
2
6 reps
RPE 8
4
Calf Raise (Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hip Adductor (Machine)
2
6 reps
RPE 8
4
Calf Raise (Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hip Adductor (Machine)
2
6 reps
RPE 8
4
Calf Raise (Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hip Adductor (Machine)
2
6 reps
RPE 8
4
Calf Raise (Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
2
Leg Press
2
6 reps
RPE 8
3
Hip Adductor (Machine)
2
6 reps
RPE 8
4
Calf Raise (Machine)
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Romanian Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1-6 Reps
1-3 Reps
83%
93%
2
T-Bar Row
2 Sets
1-6 Reps
@8
3
Lat Pulldown
2 Sets
1-6 Reps
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1-6 Reps
1-6 Reps
@7
@8
5
Skull Crusher (Barbell)
1 Set
1 Set
1-6 Reps
1-6 Reps
@7
@8
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1-6 Reps
1-6 Reps
@8
@9
7
Deadlift (Barbell)
1 Set
1 Set
6 Reps
3 Reps
80%
90%
8
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@8
Day 2
1
Platz Squat
1 Set
1 Set
1-6 Reps
1-6 Reps
@8
@9
2
Leg Extension
1 Set
1 Set
6 Reps
6 Reps
@7
@8
3
Hip Adductor (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Straight Leg Calf Raise
1 Set
6 Reps
@8
5
Hamstring Curl
1 Set
1 Set
1-6 Reps
1-6 Reps
@7
@8
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
@7
@8
2
Pull-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@7
@8
3
Seated Row (Cable)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
4
Lateral Raise (Cable)
2 Sets
6 Reps
@8
5
JM Press
2 Sets
6 Reps
@8
6
Dip (Weighted)
2 Sets
6 Reps
@8
7
Preacher Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@7
@8
8
Deadlift (Paused)
1 Set
1 Set
6 Reps
6 Reps
80%
85%
Day 4
1
Hack Squat
1 Set
1 Set
6 Reps
6 Reps
@7
@8
2
Leg Press
2 Sets
6 Reps
@8
3
Hip Adductor (Machine)
2 Sets
6 Reps
@8
4
Calf Raise (Machine)
1 Set
1 Set
6 Reps
6 Reps
@7
@8
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@7
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00 / 5
MeisterMAge 16, Man
7 months ago
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Trash ahh program all it did was make me get injured and have a walker within 3 weeks of training. 0/10 wouldn’t recommend. Elias is a bitch haha, my bitch..