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BoostcampPNG

VENERABLE

by July T.
1 athletes joined

Program Description

Pure strength and athleticism, beginning focusing on foundations, end soaring bench press strength. Sprinting a key element as well, though it is not included in the schedule. Inspired by Gu Zhen Ren’s ‘Reverend Insanity’.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 04, 2025 09:16
  • Last Edited
    Jun 15, 2025 03:44
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Cable Crunch
2
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
2
15 reps
-
6A
Pullover (Dumbbell)
2
10 reps
-
6B
Neck Extension
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Cable Crunch
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
6A
Pullover (Dumbbell)
3
10 reps
-
6B
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Cable Crunch
3
12 reps
-
4
Bench Press (Dumbbell)
4
12 reps
-
5
Tricep Extension (Cable)
4
15 reps
-
6A
Pullover (Dumbbell)
3
10 reps
-
6B
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Cable Crunch
2
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
2
12 reps
-
6A
Pullover (Dumbbell)
2
8 reps
-
6B
Neck Extension
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Cable Crunch
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Extension (Cable)
3
12 reps
-
6A
Pullover (Dumbbell)
3
8 reps
-
6B
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Cable Crunch
3
10 reps
-
4
Bench Press (Dumbbell)
4
10 reps
-
5
Tricep Extension (Cable)
4
12 reps
-
6A
Pullover (Dumbbell)
3
8 reps
-
6B
Neck Extension
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
6 reps
-
3
Cable Crunch
3
8 reps
-
4
Bench Press (Dumbbell)
3
8 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6A
Pullover (Dumbbell)
3
6 reps
-
6B
Neck Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
6 reps
-
3
Cable Crunch
4
8 reps
-
4
Bench Press (Dumbbell)
4
8 reps
-
5
Tricep Extension (Cable)
4
10 reps
-
6A
Pullover (Dumbbell)
4
6 reps
-
6B
Neck Extension
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 6
2
Pull-Up (Weighted)
2
4-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
70%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Standing Calf Raise
2
20 reps
-
4
Leg Press (45 Degrees)
2
15 reps
-
5
Bent Over Row (Barbell)
2
12 reps
-
6
Leg Extension
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Standing Calf Raise
3
20 reps
-
4
Leg Press (45 Degrees)
3
15 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Leg Press (45 Degrees)
4
15 reps
-
5
Bent Over Row (Barbell)
3
12 reps
-
6
Leg Extension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Standing Calf Raise
2
15 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bent Over Row (Barbell)
2
10 reps
-
6
Leg Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Leg Press (45 Degrees)
3
12 reps
-
5
Bent Over Row (Barbell)
3
10 reps
-
6
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Standing Calf Raise
4
15 reps
-
4
Leg Press (45 Degrees)
4
12 reps
-
5
Bent Over Row (Barbell)
3
10 reps
-
6
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press (45 Degrees)
3
8 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Standing Calf Raise
4
10 reps
-
4
Leg Press (45 Degrees)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-8 reps
RPE 6
2
Deadlift (Barbell)
2
4-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Kroc Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Kroc Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Pull-Up (Bodyweight)
3
12 reps
RPE 8
3
Kroc Row
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
8 reps
RPE 7
2
Larsen Press (Barbell)
2
10 reps
RPE 7
3
Dip (Weighted)
2
15 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
8 reps
RPE 7
2
Larsen Press (Barbell)
2
10 reps
RPE 7
3
Dip (Weighted)
2
15 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
8 reps
RPE 7
2
Larsen Press (Barbell)
2
10 reps
RPE 7
3
Dip (Weighted)
2
15 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
6 reps
RPE 7
2
Larsen Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
6 reps
RPE 7
2
Larsen Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
6 reps
RPE 7
2
Larsen Press (Barbell)
2
8 reps
RPE 7
3
Dip (Weighted)
2
12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
10 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
4 reps
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Dip (Weighted)
2
8 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
4 reps
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Dip (Weighted)
2
8 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Cable Crunch
3
8 reps
-
3
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Cable Crunch
3
8 reps
-
3
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
4 reps
80%
2
Cable Crunch
3
8 reps
-
3
Hanging Leg Raise
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
2
12 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Hammer Curl
2
10 reps
-
6
JM Press
2
12 reps
-
7
Lateral Raise (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
10 reps
RPE 9.5
3
Bicep Curl (Barbell)
3
12 reps
-
4
Incline Bench Press (Barbell)
3
12 reps
-
5
Hammer Curl
3
10 reps
-
6
JM Press
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Bench Press (Barbell)
4
12 reps
-
5
Hammer Curl
3
10 reps
-
6
JM Press
4
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
2
10 reps
-
4
Incline Bench Press (Barbell)
2
10 reps
-
5
Hammer Curl
2
8 reps
-
6
JM Press
2
10 reps
-
7
Lateral Raise (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 9.5
3
Bicep Curl (Barbell)
3
10 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Hammer Curl
3
8 reps
-
6
JM Press
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
4
10 reps
-
4
Incline Bench Press (Barbell)
4
10 reps
-
5
Hammer Curl
3
8 reps
-
6
JM Press
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 9.5
3
Bicep Curl (Barbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
-
5
Hammer Curl
3
6 reps
-
6
JM Press
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 9.5
3
Bicep Curl (Barbell)
4
8 reps
-
4
Incline Bench Press (Barbell)
4
8 reps
-
5
Hammer Curl
4
6 reps
-
6
JM Press
4
8 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
3
Dead Hang
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
3
Dead Hang
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
3
Dead Hang
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Seated Calf Raise
2
20 reps
-
4
Hack Squat
2
15 reps
-
5A
Hamstring Curl
2
15 reps
-
5B
Kroc Row
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 9.5
3
Seated Calf Raise
3
20 reps
-
4
Hack Squat
3
15 reps
-
5A
Hamstring Curl
3
15 reps
-
5B
Kroc Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 10
3
Seated Calf Raise
4
20 reps
-
4
Hack Squat
4
15 reps
-
5A
Hamstring Curl
3
15 reps
-
5B
Kroc Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
RPE 9
3
Seated Calf Raise
2
15 reps
-
4
Hack Squat
2
12 reps
-
5A
Hamstring Curl
2
12 reps
-
5B
Kroc Row
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
RPE 9.5
3
Seated Calf Raise
3
15 reps
-
4
Hack Squat
3
12 reps
-
5A
Hamstring Curl
3
12 reps
-
5B
Kroc Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
RPE 10
3
Seated Calf Raise
4
15 reps
-
4
Hack Squat
4
12 reps
-
5A
Hamstring Curl
3
12 reps
-
5B
Kroc Row
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Seated Calf Raise
3
10 reps
-
4
Hack Squat
3
8 reps
-
5A
Hamstring Curl
3
10 reps
-
5B
Kroc Row
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
RPE 9.5
3
Seated Calf Raise
4
10 reps
-
4
Hack Squat
4
8 reps
-
5A
Hamstring Curl
4
10 reps
-
5B
Kroc Row
4
8 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crunch
2 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Cable)
2 Sets
15 Reps
-
6A
Pullover (Dumbbell)
2 Sets
10 Reps
-
6B
Neck Extension
2 Sets
20 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
3
Standing Calf Raise
2 Sets
20 Reps
-
4
Leg Press (45 Degrees)
2 Sets
15 Reps
-
5
Bent Over Row (Barbell)
2 Sets
12 Reps
-
6
Leg Extension
2 Sets
15 Reps
-
Day 3
1
Pin Press Bench (Barbell)
2 Sets
8 Reps
@7
2
Larsen Press (Barbell)
2 Sets
10 Reps
@7
3
Dip (Weighted)
2 Sets
15 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Bench Press (Paused)
3 Sets
5 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10 Reps
@9
3
Bicep Curl (Barbell)
2 Sets
12 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
-
5
Hammer Curl
2 Sets
10 Reps
-
6
JM Press
2 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
Day 5
1
Front Squat (Barbell)
1 Set
3 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Seated Calf Raise
2 Sets
20 Reps
-
4
Hack Squat
2 Sets
15 Reps
-
5A
Hamstring Curl
2 Sets
15 Reps
-
5B
Kroc Row
2 Sets
12 Reps
-