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BoostcampPNG

Failure

by Keanu M.

Program Description

Build strength and size.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 21, 2025 08:08
  • Last Edited
    Aug 26, 2025 01:06
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Push Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Chest Fly (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dip (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Incline Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Push Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Chest Fly (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dip (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Incline Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Push Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Chest Fly (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dip (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Incline Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Push Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Chest Fly (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dip (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Incline Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
2
Push Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
3
Chest Fly (Machine)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
4
Dip (Weighted)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
5
Incline Bench Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Goblet Squat
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Leg Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Squat (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
7
Hip Thrust (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
8
Lunge (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Goblet Squat
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Leg Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Squat (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
7
Hip Thrust (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
8
Lunge (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Goblet Squat
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Leg Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Squat (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
7
Hip Thrust (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
8
Lunge (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Goblet Squat
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Leg Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Squat (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
7
Hip Thrust (Machine)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
8
Lunge (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
2
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
3
Goblet Squat
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
4
Leg Press
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
5
Romanian Deadlift (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
6
Squat (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
7
Hip Thrust (Machine)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
8
Lunge (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dumbbell Row
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Chin-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Hammer Curl
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dumbbell Row
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Chin-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Hammer Curl
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dumbbell Row
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Chin-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Hammer Curl
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Lat Pulldown
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Dumbbell Row
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Chin-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
6
Hammer Curl
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
2
Bent Over Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
3
Lat Pulldown
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
4
Dumbbell Row
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
5
Chin-Up (Weighted)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
6
Hammer Curl
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Overhead Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Overhead Press (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Upright Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Front Raise
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Overhead Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Overhead Press (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Upright Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Front Raise
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Overhead Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Overhead Press (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Upright Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Front Raise
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
2
Overhead Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
3
Overhead Press (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
4
Upright Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
5
Front Raise
1
1
6-8 reps
12-15 reps
RPE 9-10
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
2
Overhead Press (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
3
Overhead Press (Dumbbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
4
Upright Row (Barbell)
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
5
Front Raise
1
1
6-8 reps
12-15 reps
RPE 6
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
2
Push Up (Weighted)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
3
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
4
Dip (Weighted)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
5
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
3
Goblet Squat
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
4
Leg Press
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
6
Squat (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
7
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
8
Lunge (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
4
Dumbbell Row
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
5
Chin-Up (Weighted)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
6
Hammer Curl
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
Day 4
1
Arnold Press
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
2
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
3
Overhead Press (Dumbbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
4
Upright Row (Barbell)
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10
5
Front Raise
1 Set
1 Set
6-8 Reps
12-15 Reps
@9-10
@9-10