logo
BoostcampPNG

2025

by Jack H.

Program Description

Improve the deadlift, and to overall bring up the muscular size and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 18, 2025 01:10
  • Last Edited
    Jun 18, 2025 11:11

Summary

Unleash your potential with the 2025 program, a focused 6-week journey designed for serious lifters. Committing just three days a week, you'll tackle a balanced mix of leg and bench workouts that emphasize strength and hypertrophy. Each session incorporates a variety of exercises, including Bulgarian split squats and the Larsen press, ensuring you hit all major muscle groups effectively. Perfect for those ready to elevate their training, this program is your ticket to building muscle and strength in a structured, progressive manner.
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
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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
-
2
Sumo Deadlift (Barbell)
2
2 reps
-
3
Box Squat (Barbell)
3
5 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Leg Press (45 Degrees)
1
1
10 reps
11 reps
-
-
7
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
-
2
Sumo Deadlift (Barbell)
2
2 reps
-
3
Box Squat (Barbell)
3
5 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Leg Press (45 Degrees)
1
1
10 reps
11 reps
-
-
7
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Floor Press (Dumbbell)
2
5 reps
-
3
Band Face Pull
3
15 reps
-
4
Deficit Handstand Push Up
2
AMRAP
-
5
Kettlebell Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Floor Press (Dumbbell)
2
5 reps
-
3
Band Face Pull
3
15 reps
-
4
Deficit Handstand Push Up
2
AMRAP
-
5
Kettlebell Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8-10 reps
-
2
Deficit Deadlift (Barbell)
1
10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lying Pullover (Cable)
3
10 reps
-
6
Spider Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8-10 reps
-
2
Deficit Deadlift (Barbell)
1
10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lying Pullover (Cable)
3
10 reps
-
6
Spider Curl
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Calf Raise (Leg Press)
3 Sets
15 Reps
-
2
Seated Hamstring Curl
2 Sets
1 Set
10-12 Reps
20-30 Reps
-
-
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
10 Reps
5 Reps
-
-
4
Speed Deadlift
3 Sets
2 Reps
-
5
Box Squat (Barbell)
2 Sets
3 Reps
-
6
Leg Press (45 Degrees)
2 Sets
1 Set
6 Reps
15 Reps
@6
@10
7
Pull Through (Cable)
2 Sets
12 Reps
-
Day 2
1
Larsen Press (Barbell)
2 Sets
2 Reps
-
2
Dip (Bodyweight)
1 Set
AMRAP
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
10 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 3
1A
Muscle Up
3 Sets
AMRAP
-
1B
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Shrug (Barbell)
3 Sets
8 Reps
-
3
Cable Low Row
3 Sets
10 Reps
-
4
Neck Extension
2 Sets
20 Reps
-
5
Standing Pullover (Cable)
3 Sets
10 Reps
-
6
21s (EZ Bar)
1 Set
-