Program Description
**Ruthless Strength Cycle** is a dynamic 6-week program designed for lifters ready to elevate their game. Comprising 30 sessions, each lasting around 90 minutes, this cycle emphasizes powerlifting and powerbuilding techniques to maximize strength and muscle growth. You’ll tackle key lifts like the bench press, deadlift, and squat, alongside accessory work tailored to enhance your overall performance. With a structured approach, this program is perfect for intermediates looking to push their limits and achieve serious gains. You will need a deload week after the block, which is -25% from your top sets. Get ready to transform your strength and physique!
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedDec 12, 2025 09:32
- Last EditedDec 13, 2025 01:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
12.7%
Chest
11.4%
Hamstrings
10.8%
Quadriceps
9.5%
Glutes
9.5%
Abs
6.7%
Adductors
5.4%
Lats
4.4%
Biceps
4.1%
Upper Back
3.8%
Middle Delts
2.5%
Rear Delts
1.9%
Forearms
1.4%
Calves
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
5 reps
74%
2
Squat (Low Bar)
3
5 reps
74%
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
74%
2
Squat (Low Bar)
3
5 reps
74%
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Squat (Low Bar)
3
5 reps
76%
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
78%
2
Squat (Low Bar)
3
5 reps
78%
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Low Bar)
3
5 reps
80%
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
83%
2
Squat (Low Bar)
3
5 reps
83%
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 9
4
Dip (Weighted)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 9
RPE 10
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 9
RPE 10
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 9
RPE 10
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 9
RPE 10
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 9
RPE 10
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Sumo Deadlift (Barbell)
3
6 reps
70%
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
10 reps
RPE 9
RPE 10
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
8 reps
RPE 9
4
Preacher Curl (Machine)
2
7 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
7 reps
RPE 9.5
6
Cable Crunch
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Lying Leg Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
8 reps
RPE 9
4
Preacher Curl (Machine)
2
7 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
7 reps
RPE 9.5
6
Cable Crunch
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Lying Leg Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
8 reps
RPE 9
4
Preacher Curl (Machine)
2
7 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
7 reps
RPE 9.5
6
Cable Crunch
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Lying Leg Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
8 reps
RPE 9
4
Preacher Curl (Machine)
2
7 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
7 reps
RPE 9.5
6
Cable Crunch
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Lying Leg Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
8 reps
RPE 9
4
Preacher Curl (Machine)
2
7 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
7 reps
RPE 9.5
6
Cable Crunch
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Lying Leg Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
8 reps
RPE 9
4
Preacher Curl (Machine)
2
7 reps
RPE 9.5
5
Tricep Pushdown (Cable)
2
7 reps
RPE 9.5
6
Cable Crunch
1
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Lying Leg Curl
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
65%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pullover (Machine)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
65%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pullover (Machine)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
65%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pullover (Machine)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
65%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pullover (Machine)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
65%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pullover (Machine)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
65%
2
Larsen Press (Barbell)
3
7 reps
65%
3
Pullover (Machine)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
88%
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
88%
80%
4
Hip Adductor (Machine)
1
12 reps
RPE 10
5
Straight Leg Calf Raise
2
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
88%
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
88%
80%
4
Hip Adductor (Machine)
1
12 reps
RPE 10
5
Straight Leg Calf Raise
2
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
91%
82%
2
Bench Press (Barbell)
3
4 reps
80%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
91%
82%
4
Hip Adductor (Machine)
1
12 reps
RPE 10
5
Straight Leg Calf Raise
2
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
93%
84%
2
Bench Press (Barbell)
3
2 reps
87%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
93%
84%
4
Hip Adductor (Machine)
1
12 reps
RPE 10
5
Straight Leg Calf Raise
2
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
95%
82%
2
Bench Press (Barbell)
3
1 reps
92%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
95%
82%
4
Hip Adductor (Machine)
1
12 reps
RPE 10
5
Straight Leg Calf Raise
2
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
95%
75%
2
Bench Press (Barbell)
3
1 reps
95%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
95%
75%
4
Hip Adductor (Machine)
1
12 reps
RPE 10
5
Straight Leg Calf Raise
2
7 reps
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8
@9.5
2
Lateral Raise (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Reverse Pec Deck2 Sets
8 Reps
@9
4
Preacher Curl (Machine)2 Sets
7 Reps
@9.5
5
Tricep Pushdown (Cable)2 Sets
7 Reps
@9.5
6
Cable Crunch1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
7
Lying Leg Curl2 Sets
12 Reps
@9
Day 4
1
Squat (Paused)3 Sets
7 Reps
65%
2
Larsen Press (Barbell)3 Sets
7 Reps
65%
3
Pullover (Machine)2 Sets
8 Reps
@10
4
Tricep Extension (Cable)1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
74%
2
Squat (Low Bar)3 Sets
5 Reps
74%
3
Bicep Curl (Dumbbell)2 Sets
12 Reps
@9
4
Dip (Weighted)2 Sets
6 Reps
@9
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
3 Reps
90%
85%
2
Sumo Deadlift (Barbell)3 Sets
6 Reps
70%
3
Pull-Up (Weighted)1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@9
@10
@10
4
T-Bar Row2 Sets
6 Reps
@10
5
Incline Bench Press (Dumbbell)2 Sets
7 Reps
@8
Day 5
1
Squat (Low Bar)1 Set
2 Sets
1 Reps
3 Reps
88%
80%
2
Bench Press (Barbell)3 Sets
4 Reps
80%
3
Sumo Deadlift (Barbell)1 Set
2 Sets
1 Reps
3 Reps
88%
80%
4
Hip Adductor (Machine)1 Set
12 Reps
@10
5
Straight Leg Calf Raise2 Sets
7 Reps
@10