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VENERABLE

by July T.
2 athletes joined
5.0
(1 rating)

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 18, 2025 12:51

Summary

**VENERABLE** is a comprehensive 13-week program designed for serious lifters looking to elevate their strength and performance. With five training days each week, you’ll focus on key compound lifts like the bench press and pull-ups, complemented by targeted accessory movements. This program emphasizes proper execution and progressive overload, ensuring you build muscle and strength efficiently. Perfect for those with a garage gym setup, VENERABLE will challenge you while honing your technique and maximizing your gains. Get ready to unleash your full potential!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
-