logo
BoostcampPNG

The struggler

by CALVIN C.
1 athletes joined

Program Description

Focus on the squat and bench with hypertrophy work to build some muscle . By the way berserk is the shit

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 04, 2025 02:58
  • Last Edited
    Jun 06, 2025 03:20
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
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Pendlay Row
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
6-10 reps
-
5
Underhand Lat Pulldown
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Single-Leg Leg Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
72%
2
Pendlay Row
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
6-10 reps
-
5
Underhand Lat Pulldown
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Single-Leg Leg Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
74%
2
Pendlay Row
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
6-10 reps
-
5
Underhand Lat Pulldown
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Single-Leg Leg Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
76%
2
Pendlay Row
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
6-10 reps
-
5
Underhand Lat Pulldown
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Single-Leg Leg Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
78%
2
Pendlay Row
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
6-10 reps
-
5
Underhand Lat Pulldown
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Single-Leg Leg Curl
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Pendlay Row
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
4
Hack Squat
2
6-10 reps
-
5
Underhand Lat Pulldown
2
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Preacher Curl (EZ Bar)
3
8-12 reps
-
8
Single-Leg Leg Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
70%
2
Bench Press (Barbell)
6
3 reps
RPE 7
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Deadlift (Deficit)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Bayesian Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
72%
2
Bench Press (Barbell)
6
3 reps
RPE 7
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Deadlift (Deficit)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Bayesian Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
74%
2
Bench Press (Barbell)
6
3 reps
RPE 7-8
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Deadlift (Deficit)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Bayesian Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
76%
2
Bench Press (Barbell)
6
3 reps
RPE 7-8
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Deadlift (Deficit)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Bayesian Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
78%
2
Bench Press (Barbell)
6
3 reps
RPE 8
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Deadlift (Deficit)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Bayesian Curl
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Bench Press (Barbell)
6
3 reps
RPE 8
3
Chin-Up (Weighted)
3
6-10 reps
-
4
Deadlift (Deficit)
3
5-8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Skull Crusher (Barbell)
3
8-12 reps
-
8
Bayesian Curl
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Seated Dip (Machine)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Seated Dip (Machine)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
67%
2
Seated Dip (Machine)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
67%
2
Seated Dip (Machine)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
70%
2
Seated Dip (Machine)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
70%
2
Seated Dip (Machine)
3
6-10 reps
-
3
Bicep Curl (EZ Bar)
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Seated Row (Cable)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
12-20 reps
-
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)
6 Sets
3 Reps
65%
2
Seated Dip (Machine)
3 Sets
6-10 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Pendlay Row
3 Sets
3-5 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Hack Squat
2 Sets
6-10 Reps
-
5
Underhand Lat Pulldown
2 Sets
15-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
8
Single-Leg Leg Curl
2 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
70%
2
Bench Press (Barbell)
6 Sets
3 Reps
@7
3
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
4
Deadlift (Deficit)
3 Sets
5-8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
7
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
8
Bayesian Curl
2 Sets
15-20 Reps
-