logo
BoostcampPNG

LWB

by Darian S.
1 athletes joined

Program Description

Become a weapon

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 02, 2025 05:22
  • Last Edited
    Jun 06, 2025 05:22
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 reps
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rear Foot Elevated Split Squat
4
3 reps
RPE 8
1B
Pallof Press
3
10-15 reps
RPE 8
2A
Glute-Ham Raise
3
6-10 reps
RPE 8
2B
Hip Airplane
3
6-8 reps
RPE 8
3
VO2 Max Intervals
6
10 mins
RPE 10
4A
Romanian Deadlift (Dumbbell)
3
3-5 reps
RPE 8
4B
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
3-5 reps
RPE 8
1B
Pull-Up (Weighted)
4
3-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
3-5 reps
RPE 8
3A
Dumbbell Row
3
6-10 reps
RPE 8
3B
Dip (Bodyweight)
3
6-10 reps
RPE 8
4A
Hammer Curl
3
6-10 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Barbell)
4
3-5 reps
RPE 8
1B
Pallof Press
3
10 reps
RPE 8
2
Hip Airplane
3
6-10 reps
RPE 8
3A
Romanian Deadlift (Dumbbell)
4
3-5 reps
RPE 8
3B
Side Bend (Dumbbell)
3
10 reps
RPE 8
4
Cycling
4
1.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
4-6 reps
RPE 8
2A
Bench Press (Dumbbell)
4
4-6 reps
RPE 8
2B
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3A
Kettlebell Gorilla Row
3
8-12 reps
RPE 8
3B
Push Up
3
AMRAP
RPE 8
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Rear Foot Elevated Split Squat
4 Sets
3 Reps
@8
1B
Pallof Press
3 Sets
10-15 Reps
@8
2A
Glute-Ham Raise
3 Sets
6-10 Reps
@8
2B
Hip Airplane
3 Sets
6-8 Reps
@8
3
VO2 Max Intervals
6 Sets
10 Reps
@10
4A
Romanian Deadlift (Dumbbell)
3 Sets
3-5 Reps
@8
4B
Side Bend (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1A
Bench Press (Dumbbell)
4 Sets
3-5 Reps
@8
1B
Pull-Up (Weighted)
4 Sets
3-5 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
3-5 Reps
@8
3A
Dumbbell Row
3 Sets
6-10 Reps
@8
3B
Dip (Bodyweight)
3 Sets
6-10 Reps
@8
4A
Hammer Curl
3 Sets
6-10 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
Day 3
1A
Lunge (Barbell)
4 Sets
3-5 Reps
@8
1B
Pallof Press
3 Sets
10 Reps
@8
2
Hip Airplane
3 Sets
6-10 Reps
@8
3A
Romanian Deadlift (Dumbbell)
4 Sets
3-5 Reps
@8
3B
Side Bend (Dumbbell)
3 Sets
10 Reps
@8
4
Cycling
4 Sets
1.5 mins
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
4-6 Reps
@8
2A
Bench Press (Dumbbell)
4 Sets
4-6 Reps
@8
2B
Pull-Up (Weighted)
4 Sets
4-6 Reps
@8
3A
Kettlebell Gorilla Row
3 Sets
8-12 Reps
@8
3B
Push Up
3 Sets
AMRAP
@8
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8