logo
BoostcampPNG

Strength focus while maintaining aesthetics

by Drake C.

Program Description

The purpose of the program is to focus on maximizing sbd strength while keeping in accessories for muscles not hit enough with just sbd accessories. Sbd work: week 1: start out light to focus on form and reducing cns stress. Top set is 6-7 rpe for each double of sbd. Back off sets and sbd accessories are 5-6 rpe. Week 2-4: increase rpe by each week on each set by 1. I used % of 1rm for simplicity, but its just a guideline. Week 5: optional deload with optional maxout. After program: repeat program with different reps, but same rpe. Would have to change percentages for different reps. I used nasm 1rm calc to estimate the rpe of each set. Hypertrophy: all muscles groups not hit enough with sbd are included with about 4-6 sets per muscle per week. All to failure.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2025 08:22
  • Last Edited
    Aug 31, 2025 07:20

Summary

Elevate your training with this 5-week program designed to build strength while sculpting your physique. Committing to four days a week, you'll engage in a balanced mix of compound lifts like the bench press and deadlift, along with targeted accessory work for aesthetics. Each session is crafted to maximize intensity and focus, ensuring you build muscle and maintain a strong, defined look. Perfect for those with a garage gym setup, this program is your path to a powerful and visually impressive physique.
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
88%
75%
2
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
75%
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
92%
78%
2
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
78%
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
94%
81%
2
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
81%
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
6 reps
97%
83%
2
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
83%
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
3
Squat (Barbell)
1
1
1 reps
3 reps
90%
75%
4
Tricep Rope Push Down (Cable)
2
5-10 reps
RPE 6
5
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
88%
75%
2
Deadlift (Paused)
2
5 reps
75%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Reverse Fly
2
10-20 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
92%
78%
2
Deadlift (Paused)
2
5 reps
78%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Reverse Fly
2
10-20 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
94%
81%
2
Deadlift (Paused)
2
5 reps
81%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Reverse Fly
2
10-20 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2 reps
6 reps
97%
83%
2
Deadlift (Paused)
2
5 reps
83%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Lying Reverse Fly
2
10-20 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
90%
75%
2
Pull-Up (Weighted)
2
4-5 reps
RPE 6
3
Incline Curl (Dumbbell)
2
4-6 reps
RPE 6
4
Lying Reverse Fly
2
5-10 reps
RPE 6
5
Standing Calf Raise
3
5-8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
88%
75%
2
Squat (Paused)
2
5 reps
75%
3
Larsen Press (Barbell)
3
5 reps
75%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
92%
78%
2
Squat (Paused)
2
5 reps
78%
3
Larsen Press (Barbell)
3
5 reps
78%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
94%
81%
2
Squat (Paused)
2
5 reps
81%
3
Larsen Press (Barbell)
3
5 reps
81%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
6 reps
97%
83%
2
Squat (Paused)
2
5 reps
83%
3
Larsen Press (Barbell)
3
5 reps
83%
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Deadlift (Barbell)
3
6 reps
75%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Lying Reverse Fly
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
78%
2
Deadlift (Barbell)
3
6 reps
78%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Lying Reverse Fly
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
81%
2
Deadlift (Barbell)
3
6 reps
81%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Lying Reverse Fly
1
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
83%
2
Deadlift (Barbell)
3
6 reps
83%
3
Pull-Up (Weighted)
2
8-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Lying Reverse Fly
1
10-20 reps
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Deadlift (Barbell)
3 Sets
6 Reps
75%
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Lying Reverse Fly
1 Set
10-20 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Reps
6 Reps
88%
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@8
3
Squat (Barbell)
3 Sets
6 Reps
75%
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Reps
6 Reps
88%
75%
2
Deadlift (Paused)
2 Sets
5 Reps
75%
3
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Lying Reverse Fly
2 Sets
10-20 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Reps
6 Reps
88%
75%
2
Squat (Paused)
2 Sets
5 Reps
75%
3
Larsen Press (Barbell)
3 Sets
5 Reps
75%
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@10