4.0
(1 rating)
Program Description
This 16 week program is made to help push your numbers and test your limits. Set up in 4 week blocks starting with a high volume phase followed by what I call a strength block, and a peek block. All leading into a 2 week re-load week to help you recover and hit that peek for meet week.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedJan 20, 2026 08:53
- Last EditedJan 20, 2026 10:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Quadriceps
11.3%
Chest
10.6%
Front Delts
10.6%
Glutes
9.5%
Hamstrings
9.3%
Upper Back
8.4%
Lats
8%
Biceps
4.8%
Abs
4.3%
Lower Back
3.8%
Adductors
2.2%
Rear Delts
1.2%
Middle Delts
0.8%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
8 reps
RPE 6
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
8 reps
RPE 7
RPE 7.5
2
Leg Extension
3
12 reps
RPE 7.5
3
Back Extension (Weighted)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
8 reps
RPE 9
RPE 8.5
2
Leg Extension
3
12 reps
RPE 8.5
3
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 6
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Good Morning
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 7
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Good Morning
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 8
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
RPE 9
RPE 8.5
2
Leg Extension
3
10 reps
RPE 8.5
3
Good Morning
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 6
RPE 7
2
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 7
RPE 7.5
2
Leg Extension
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Leg Extension
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 9
RPE 8.5
2
Leg Extension
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 6
2
Leg Extension
3
8 reps
RPE 6
3
Lying Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 6
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 7
RPE 7.5
2
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 8
RPE 8
2
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 9
RPE 8.5
2
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 6
RPE 7
2
French Press
3
10 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 7
RPE 7.5
2
French Press
3
10 reps
RPE 7.5
3
Seated Row (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 8
RPE 8
2
French Press
3
10 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
5 reps
RPE 9
RPE 8.5
2
French Press
3
10 reps
RPE 8.5
3
Seated Row (Cable)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
1
100 reps
RPE 10
3
Seated Row (Cable)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7
RPE 7.5
2
Tricep Extension (Cable)
1
100 reps
RPE 10
3
Seated Row (Cable)
3
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 8
RPE 8
2
Tricep Extension (Cable)
1
100 reps
RPE 10
3
Seated Row (Cable)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 9
RPE 8.5
2
Tricep Extension (Cable)
1
100 reps
RPE 10
3
Seated Row (Cable)
3
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 6
2
Tricep Extension (Cable)
3
8 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 7
RPE 7.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
RPE 7
RPE 7.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 6
RPE 7
2
Bent Over Row (Barbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7
RPE 7.5
2
Bent Over Row (Barbell)
3
5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Bent Over Row (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
3
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
3
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 7
RPE 7.5
2
Tricep Extension (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dumbbell Row
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 8
RPE 8
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 9
RPE 8.5
2
Tricep Extension (Cable)
3
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
4
Dumbbell Row
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
2 reps
5 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
3
10 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
2 reps
5 reps
RPE 7
RPE 7.5
2
Tricep Extension (Cable)
3
10 reps
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
2 reps
5 reps
RPE 8
RPE 8
2
Tricep Extension (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
2 reps
5 reps
RPE 9
RPE 8.5
2
Tricep Extension (Cable)
3
10 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 7
2
Tricep Extension (Cable)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 7
RPE 7.5
2
Tricep Extension (Cable)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 8
RPE 8
2
Tricep Extension (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 9
RPE 8.5
2
Tricep Extension (Cable)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 7
2
Tricep Extension (Cable)
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Tricep Extension (Cable)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Low Bar)1 Set
2 Sets
3 Reps
8 Reps
@6
@7
2
Leg Extension3 Sets
12 Reps
@7
3
Back Extension (Weighted)3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
3 Reps
8 Reps
@6
@7
2
Rolling Tricep Extension (Dumbbell)3 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)3 Sets
12 Reps
@7
4
Seated Row (Cable)3 Sets
8 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
3 Reps
8 Reps
@6
@7
2
Bent Over Row (Barbell)3 Sets
8 Reps
@7
3
Lat Pulldown3 Sets
12 Reps
@7
4
Bicep Curl (EZ Bar)3 Sets
12 Reps
@7
Day 4
1
Incline Bench Press (Barbell)1 Set
3 Sets
3 Reps
8 Reps
@6
@7
2
Tricep Extension (Cable)3 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
4
Dumbbell Row3 Sets
8 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Josh L.Age 27, Man
5 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I’ve completed the first 4 weeks, and I feel as if my muscle mass has increased a lot. My quads are feeling and looking bigger than ever. Same with my triceps. That may not be the end goal, but I feel the volume phase definitely did its job! I’m excited to start the strength phase next week!