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6 Week Off-Season

by Josh L.

Program Description

Spend the next 6 weeks growing muscle and strengthening your weak point’s! Using 2, 3 week waves to hit multiple points of possible weakness. Utilize bands on bench to strengthen your lockout and paused squat/deadlift to help get you out of the hole. And many more variations to assist you!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2026 05:06
  • Last Edited
    Feb 10, 2026 06:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
11.4%
Upper Back
10.8%
Chest
9.3%
Lats
9.3%
Hamstrings
9.1%
Quadriceps
8.5%
Glutes
7.3%
Biceps
6.9%
Middle Delts
3.9%
Lower Back
3.1%
Olympic
1.5%
Abs
1.5%
Forearms
1.2%
Rear Delts
1.2%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1
Squat (SSB)
4
5 reps
RPE 6-7
2
Leg Extension
3
12 reps
RPE 6-7
3
Lying Leg Curl
3
12 reps
RPE 6-7
4
Back Extension (Weighted)
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (SSB)
4
5 reps
RPE 7-8
2
Leg Extension
3
12 reps
RPE 7-8
3
Lying Leg Curl
3
12 reps
RPE 7-8
4
Back Extension (Weighted)
3
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (SSB)
4
5 reps
RPE 8-9
2
Leg Extension
3
12 reps
RPE 8-9
3
Lying Leg Curl
3
12 reps
RPE 8-9
4
Back Extension (Weighted)
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 6-7
2
Leg Extension
3
15 reps
RPE 6-7
3
Lying Leg Curl
3
15 reps
RPE 6-7
4
Good Morning
3
8 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 7-8
3
Lying Leg Curl
3
15 reps
RPE 7-8
4
Good Morning
3
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8-9
2
Leg Extension
3
15 reps
RPE 8-9
3
Lying Leg Curl
3
15 reps
RPE 8-9
4
Good Morning
3
8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6-7
2
Bench Press (Close Grip)
3
8 reps
RPE 6-7
3
French Press
3
12 reps
RPE 6-7
4
Seated Row (Cable)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7-8
2
Bench Press (Close Grip)
3
8 reps
RPE 7-8
3
French Press
3
12 reps
RPE 7-8
4
Seated Row (Cable)
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Close Grip)
3
8 reps
RPE 8-9
3
French Press
3
12 reps
RPE 8-9
4
Seated Row (Cable)
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6-7
2
Bench Press (Dumbbell)
3
8 reps
RPE 6-7
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 6-7
4
Seated Row (Cable)
3
15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 7-8
4
Seated Row (Cable)
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Rolling Tricep Extension (Dumbbell)
3
15 reps
RPE 8-9
4
Seated Row (Cable)
3
15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
5 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
8 reps
RPE 6-7
3
Lat Pulldown
3
12 reps
RPE 6-7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
5 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7-8
3
Lat Pulldown
3
12 reps
RPE 7-8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
4
5 reps
RPE 8-9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8-9
3
Lat Pulldown
3
12 reps
RPE 8-9
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 6-7
2
Bent Over Row (Barbell)
3
8 reps
RPE 6-7
3
Lat Pulldown
3
15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 7-8
2
Bent Over Row (Barbell)
3
8 reps
RPE 7-8
3
Lat Pulldown
3
15 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8-9
2
Bent Over Row (Barbell)
3
8 reps
RPE 8-9
3
Lat Pulldown
3
15 reps
RPE 8-9
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-7
4
Tricep Extension (Cable)
3
12 reps
RPE 6-7
5
Dumbbell Row
3
12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
4
Tricep Extension (Cable)
3
12 reps
RPE 7-8
5
Dumbbell Row
3
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8-9
4
Tricep Extension (Cable)
3
12 reps
RPE 8-9
5
Dumbbell Row
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 6-7
2
Chest Fly (Dumbbell)
3
15 reps
RPE 6-7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6-7
4
Tricep Extension (Cable)
3
15 reps
RPE 6-7
5
Dumbbell Row
3
8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 7-8
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
4
Tricep Extension (Cable)
3
15 reps
RPE 7-8
5
Dumbbell Row
3
8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5 reps
RPE 8-9
2
Chest Fly (Dumbbell)
3
15 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8-9
4
Tricep Extension (Cable)
3
15 reps
RPE 8-9
5
Dumbbell Row
3
8 reps
RPE 8-9
Week 1
1 / 6 Weeks
Day 1
1
Squat (SSB)
4 Sets
5 Reps
@6-7
2
Leg Extension
3 Sets
12 Reps
@6-7
3
Lying Leg Curl
3 Sets
12 Reps
@6-7
4
Back Extension (Weighted)
3 Sets
12 Reps
@6-7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@6-7
2
Bench Press (Close Grip)
3 Sets
8 Reps
@6-7
3
French Press
3 Sets
12 Reps
@6-7
4
Seated Row (Cable)
3 Sets
12 Reps
@6-7
Day 3
1
Snatch Deadlift
4 Sets
5 Reps
@6-7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@6-7
3
Lat Pulldown
3 Sets
12 Reps
@6-7
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6-7
Day 4
1
Seated Overhead Press (Barbell)
4 Sets
5 Reps
@6-7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6-7
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6-7
4
Tricep Extension (Cable)
3 Sets
12 Reps
@6-7
5
Dumbbell Row
3 Sets
12 Reps
@6-7