Crazy Pats 4 week strength program

by Ruairi M.

Program Description

Embark on a transformative journey with the Crazy Pats 4-Week Strength Program, designed to elevate your powerlifting game. Spanning 16 sessions over four weeks, this program combines essential compound movements like squats, bench presses, and deadlifts, ensuring a comprehensive approach to building strength. Each workout, lasting around 60 minutes, is tailored for novice to intermediate lifters, focusing on proper form and progressive overload. Equip your garage gym with the necessary tools and get ready to unleash your potential!

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 08, 2026 07:34
Last Edited
Mar 10, 2026 06:04

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

10.3%

Glutes

10.3%

Triceps

10.3%

Front Delts

Upper Back

Hamstrings

7.7%

Biceps

6.4%

Forearms

6.4%

Abs

5.1%

Middle Delts

5.1%

Chest

5.1%

Lats

5.1%

Rear Delts

3.8%

Adductors

2.6%

Calves

2.6%

Lower Back

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

10 reps

70%

Seated Shoulder Press (Dumbbell)

12-15 reps

RPE 9

RPE 10

Romanian Deadlift (Barbell)

10 reps

70%

Rear Delt Fly (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 1

Squat (Barbell)

5 reps

80%

Seated Shoulder Press (Dumbbell)

12-15 reps

RPE 9

RPE 10

Romanian Deadlift (Barbell)

5 reps

80%

Rear Delt Fly (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 1

Squat (Barbell)

3 reps

90%

Seated Shoulder Press (Dumbbell)

12-15 reps

RPE 9

RPE 10

Romanian Deadlift (Barbell)

5 reps

80%

Rear Delt Fly (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 1

Squat (Barbell)

10 reps

50%

Seated Shoulder Press (Dumbbell)

12-15 reps

RPE 9

RPE 10

Romanian Deadlift (Barbell)

10 reps

50%

Rear Delt Fly (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 2

Bench Press (Barbell)

10 reps

70%

Hammer Curl (Dumbbell)

12-15 reps

RPE 9

RPE 10

Bent Over Row (Barbell)

10 reps

70%

Lateral Raise (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 2

Bench Press (Barbell)

5 reps

80%

Hammer Curl (Dumbbell)

12-15 reps

RPE 9

RPE 10

Bent Over Row (Barbell)

5 reps

80%

Lateral Raise (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 2

Bench Press (Barbell)

3 reps

90%

Hammer Curl (Dumbbell)

12-15 reps

RPE 9

RPE 10

Bent Over Row (Barbell)

3 reps

90%

Lateral Raise (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 2

Bench Press (Barbell)

10 reps

50%

Hammer Curl (Dumbbell)

12-15 reps

RPE 9

RPE 10

Bent Over Row (Barbell)

10 reps

50%

Lateral Raise (Dumbbell)

12-15 reps

RPE 9

RPE 10

Day 3

Clean Deadlift

10 reps

70%

Skull Crusher (Dumbbell)

12-15 reps

RPE 9

RPE 10

Standing Calf Raise

20 reps

RPE 9.5

RPE 10

Dead Hang

1 mins

RPE 9.5

RPE 10

Day 3

Clean Deadlift

5 reps

80%

Skull Crusher (Dumbbell)

12-15 reps

RPE 9

RPE 10

Standing Calf Raise

20 reps

RPE 9.5

RPE 10

Dead Hang

1 mins

RPE 9.5

RPE 10

Day 3

Clean Deadlift

3 reps

90%

Skull Crusher (Dumbbell)

12-15 reps

RPE 9

RPE 10

Standing Calf Raise

20 reps

RPE 9.5

RPE 10

Dead Hang

1 mins

RPE 9.5

RPE 10

Day 3

Clean Deadlift

10 reps

50%

Skull Crusher (Dumbbell)

12-15 reps

RPE 9

RPE 10

Standing Calf Raise

20 reps

RPE 9.5

RPE 10

Dead Hang

1 mins

RPE 9.5

RPE 10

Day 4

Bench Press (Paused)

10 reps

RPE 8

RPE 9

RPE 10

Inverted Row

10-15 reps

RPE 9

RPE 10

Squat (Paused)

10 reps

RPE 8

RPE 9

RPE 9.5

Preacher Curl (Dumbbell)

12-15 reps

RPE 8

RPE 9

RPE 10

Day 4

Bench Press (Paused)

10 reps

RPE 8

RPE 9

RPE 10

Inverted Row

10-15 reps

RPE 9

RPE 10

Squat (Paused)

10 reps

RPE 8

RPE 9

RPE 9.5

Preacher Curl (Dumbbell)

12-15 reps

RPE 8

RPE 9

RPE 10

Day 4

Bench Press (Paused)

10 reps

RPE 8

RPE 9

RPE 10

Inverted Row

10-15 reps

RPE 9

RPE 10

Squat (Paused)

10 reps

RPE 8

RPE 9

RPE 9.5

Preacher Curl (Dumbbell)

12-15 reps

RPE 8

RPE 9

RPE 10

Day 4

Bench Press (Paused)

10 reps

RPE 8

RPE 9

RPE 10

Inverted Row

10-15 reps

RPE 9

RPE 10

Squat (Paused)

10 reps

RPE 8

RPE 9

RPE 9.5

Preacher Curl (Dumbbell)

12-15 reps

RPE 8

RPE 9

RPE 10

Day 1

Squat (Barbell)

3 Sets

10 Reps

70%

Seated Shoulder Press (Dumbbell)

2 Sets

1 Set

12-15 Reps

@10

Romanian Deadlift (Barbell)

3 Sets

10 Reps

70%

Rear Delt Fly (Dumbbell)

2 Sets

1 Set

12-15 Reps

@10

Day 2

Bench Press (Barbell)

3 Sets

10 Reps

70%

Hammer Curl (Dumbbell)

2 Sets

1 Set

12-15 Reps

@10

Bent Over Row (Barbell)

3 Sets

10 Reps

70%

Lateral Raise (Dumbbell)

2 Sets

1 Set

12-15 Reps

@10

Day 3

Clean Deadlift

3 Sets

10 Reps

70%

Skull Crusher (Dumbbell)

2 Sets

1 Set

12-15 Reps

@10

Standing Calf Raise

2 Sets

1 Set

20 Reps

@9.5

@10

Dead Hang

2 Sets

1 Set

1 mins

@9.5

@10

Day 4

Bench Press (Paused)

1 Set

10 Reps

@10

Inverted Row

2 Sets

1 Set

10-15 Reps

@10

Squat (Paused)

1 Set

10 Reps

@9.5

Preacher Curl (Dumbbell)

1 Set

12-15 Reps

@10