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Go hard or go home (Ez prog.)

by Mendel J.
1 athletes joined

Program Description

Strength while cutting

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 26, 2024 01:39
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unleash your potential with the "Go Hard or Go Home" program—a dynamic 4-week journey designed for dedicated lifters. Committing to four days a week, you'll tackle a blend of heavy compound lifts like deadlifts and squats, paired with targeted accessory work to sculpt your physique. Each workout pushes your limits, focusing on building strength and muscle across all major muscle groups. Get ready to elevate your training and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 7
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
2
10 reps
RPE 8
5
Pullover (Dumbbell)
2
10 reps
RPE 8
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 9
9
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Barbell)
1
1
16 reps
16 reps
RPE 8
RPE 9
4
Lying Leg Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Bench Press (Paused)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
5
Pullover (Dumbbell)
2
10 reps
-
6
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
7
Face Pull
1
1
10 reps
10 reps
RPE 8
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Squat (Barbell)
3 Sets
8 Reps
@7
3
Lunge (Barbell)
1 Set
1 Set
16 Reps
16 Reps
@8
@9
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Lat Pulldown
2 Sets
10 Reps
@8
5
Pullover (Dumbbell)
2 Sets
10 Reps
@8
6
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Face Pull
1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
9
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Lunge (Barbell)
1 Set
1 Set
16 Reps
16 Reps
@8
@9
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Leg Curl
2 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Bench Press (Paused)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Pullover (Dumbbell)
2 Sets
10 Reps
-
6
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
7
Face Pull
1 Set
1 Set
10 Reps
10 Reps
@8
@9
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
9
Tricep Extension (Cable)
3 Sets
10 Reps
-