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Neth's Strength Training Program

by Barneth Excl
2 athletes joined

Program Description

This is a modified version of the Jonnie Candito 6 week program, with a modified bench, increased recovery, and a more personalized sheet. A modified program offering approach for novice and intermediate lifters.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 25, 2024 12:49
  • Last Edited
    Oct 29, 2024 04:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
4
8-12 reps
4
Leg Curl
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
3
Stiff Leg Deadlift
3
8 reps
4
Leg Extension
4
8-12 reps
5
Leg Curl
4
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
87%
2
Deadlift (Barbell)
2
3-6 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
89%
90%
92%
2
Stiff Leg Deadlift
2
6 reps
3
Squat (Barbell)
4
8 reps
70%
4
Leg Curl
2
1
1
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
98%
2
Squat (Barbell)
4
8 reps
75%
3
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
73%
4
Leg Curl
2
1
1
10 reps
8 reps
6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Seated Row (Cable)
4
8-12 reps
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Extension (Cable)
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
80%
2
Bench Press (Barbell)
5
3 reps
3
Seated Row (Cable)
1
2
10 reps
8 reps
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
5
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
6
Chest Press (Machine)
4
8-12 reps
7
Tricep Extension (Cable)
4
8-12 reps
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
89%
90%
2
Seated Row (Cable)
1
1
2
6 reps
8 reps
10 reps
3
Seated Overhead Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
4
Lat Pulldown
1
1
2
8 reps
10 reps
12 reps
5
Bench Press (Close Grip)
4
8-12 reps
6
Chest Press (Machine)
4
8-12 reps
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
87%
2
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
98%
2
Seated Row (Cable)
4
8-12 reps
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Leg Extension
4
8-12 reps
4
Leg Curl
4
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
82%
2
Squat (Barbell)
10
3 reps
3
Romanian Deadlift (Barbell)
3
8 reps
4
Leg Extension
4
8-12 reps
5
Leg Curl
4
8-12 reps
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
92%
95%
2
Deadlift (Barbell)
1
1
3 reps
2 reps
92%
95%
3
Romanian Deadlift (Barbell)
4
8 reps
4
Leg Curl
4
8 reps
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Seated Row (Cable)
4
8-12 reps
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Chest Press (Machine)
4
8-12 reps
6
Tricep Extension (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
82%
2
Bench Press (Barbell)
10
3 reps
3
Seated Row (Cable)
1
2
10 reps
8 reps
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
5
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
6
Chest Press (Machine)
4
8-12 reps
7
Tricep Extension (Cable)
4
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
88%
2
Stiff Leg Deadlift
4
8 reps
3
Squat (Paused)
4
8 reps
4
Leg Curl
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
95%
2
Seated Row (Cable)
1
1
2
6 reps
8 reps
10 reps
3
Seated Overhead Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
4
Lat Pulldown
1
1
2
8 reps
10 reps
12 reps
5
Bench Press (Paused)
4
8 reps
6
Tricep Pushdown (Cable)
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
98%
2
Romanian Deadlift (Barbell)
4
8 reps
3
Leg Curl
4
8 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
88%
2
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Leg Extension
4 Sets
8-12 Reps
4
Leg Curl
4 Sets
8-12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
2
Seated Row (Cable)
4 Sets
8-12 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Chest Press (Machine)
4 Sets
8-12 Reps
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
Day 3
No exercises added to this day
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Extension
4 Sets
8-12 Reps
4
Leg Curl
4 Sets
8-12 Reps
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Seated Row (Cable)
4 Sets
8-12 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Chest Press (Machine)
4 Sets
8-12 Reps
6
Tricep Extension (Cable)
4 Sets
8-12 Reps