Program Description
2 out of the 6 fundamental strength movements each day, 3 times a week. Ad cardio as you see fit. Whole body training with a strength focus. This is the first block out of 4 with new strength movements each block.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedNov 26, 2025 01:23
- Last EditedNov 26, 2025 02:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.5%
Triceps
10.5%
Upper Back
10.5%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Biceps
7.9%
Middle Delts
5.3%
Abs
5.3%
Chest
5.3%
Lats
5.3%
Lower Back
2.6%
Forearms
2.6%
Adductors
2.6%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Barbell Holds
1
1
10 mins
30 mins
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
10x10x10 Zercher Holds
10
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-3 reps
3-5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dick del Hagens Holy Trinity
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Chin-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Behind The Back Barbell Holds1 Set
1 Set
10 mins
30 mins
@10
@10
2
Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
3
10x10x10 Zercher Holds 1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
+5 lbs
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1-3 Reps
3-5 Reps
3-5 Reps
@9
@7
@7
2
Bench Press (Close Grip)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
3
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 3
1
Dick del Hagens Holy Trinity1 Set
AMRAP
@10
2
High Bar Squat (Barbell)1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@7
@8
@9
3
Chin-Up (Assisted)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9