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.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

13.2%

Quadriceps

11.1%

Lats

10.3%

Hamstrings

9.3%

Chest

9.3%

Glutes

9.1%

Triceps

8.2%

Front Delts

7.6%

Biceps

5.2%

Middle Delts

5.2%

Rear Delts

3.5%

Calves

Neck

1.5%

Lower Back

1.1%

Abs

0.7%

Forearms

0.7%

Abductors

0.6%

Adductors

0.3%

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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

WEEK 5

WEEK 6

Day 1

Calf Raise (Leg Press)

15 reps

Seated Hamstring Curl

10-12 reps

20-30 reps

Bulgarian Split Squat (Barbell)

10 reps

5 reps

Speed Deadlift

2 reps

Box Squat (Barbell)

3 reps

Leg Press (45 Degrees)

6 reps

15 reps

RPE 6

RPE 10

Pull Through (Cable)

12 reps

Day 1

Calf Raise (Leg Press)

15 reps

Seated Hamstring Curl

10-12 reps

20-30 reps

Bulgarian Split Squat (Barbell)

10 reps

5 reps

Speed Deadlift

2 reps

Box Squat (Barbell)

3 reps

Leg Press (45 Degrees)

6 reps

15 reps

RPE 6

RPE 10

Pull Through (Cable)

12 reps

Day 1

Kettlebell Swing

20 reps

Sumo Deadlift (Barbell)

2 reps

Box Squat (Barbell)

5 reps

Lying Leg Curl

10 reps

Seated Calf Raise

20 reps

Leg Press (45 Degrees)

10 reps

11 reps

Bulgarian Split Squat (Dumbbell)

15 reps

Day 1

Calf Raise (Leg Press)

15 reps

Seated Hamstring Curl

10-12 reps

20-30 reps

Bulgarian Split Squat (Barbell)

10 reps

5 reps

Speed Deadlift

2 reps

Box Squat (Barbell)

3 reps

Leg Press (45 Degrees)

6 reps

15 reps

RPE 6

RPE 10

Pull Through (Cable)

12 reps

Day 1

Calf Raise (Leg Press)

15 reps

Seated Hamstring Curl

10-12 reps

20-30 reps

Bulgarian Split Squat (Barbell)

10 reps

5 reps

Speed Deadlift

2 reps

Box Squat (Barbell)

3 reps

Leg Press (45 Degrees)

6 reps

15 reps

RPE 6

RPE 10

Pull Through (Cable)

12 reps

Day 1

Kettlebell Swing

20 reps

Sumo Deadlift (Barbell)

2 reps

Box Squat (Barbell)

5 reps

Lying Leg Curl

10 reps

Seated Calf Raise

20 reps

Leg Press (45 Degrees)

10 reps

11 reps

Bulgarian Split Squat (Dumbbell)

15 reps

Day 2

Larsen Press (Barbell)

2 reps

Dip (Bodyweight)

AMRAP

Chest Fly (Machine)

8-12 reps

Upright Row (Barbell)

12 reps

Reverse Pec Deck

10 reps

Skull Crusher (Barbell)

8-12 reps

Day 2

Larsen Press (Barbell)

2 reps

Dip (Bodyweight)

AMRAP

Chest Fly (Machine)

8-12 reps

Upright Row (Barbell)

12 reps

Reverse Pec Deck

10 reps

Skull Crusher (Barbell)

8-12 reps

Day 2

Dip (Bodyweight)

AMRAP

Floor Press (Dumbbell)

5 reps

Band Face Pull

15 reps

Deficit Handstand Push Up

AMRAP

Kettlebell Press

12 reps

Day 2

Larsen Press (Barbell)

2 reps

Dip (Bodyweight)

AMRAP

Chest Fly (Machine)

8-12 reps

Upright Row (Barbell)

12 reps

Reverse Pec Deck

10 reps

Skull Crusher (Barbell)

8-12 reps

Day 2

Larsen Press (Barbell)

2 reps

Dip (Bodyweight)

AMRAP

Chest Fly (Machine)

8-12 reps

Upright Row (Barbell)

12 reps

Reverse Pec Deck

10 reps

Skull Crusher (Barbell)

8-12 reps

Day 2

Dip (Bodyweight)

AMRAP

Floor Press (Dumbbell)

5 reps

Band Face Pull

15 reps

Deficit Handstand Push Up

AMRAP

Kettlebell Press

12 reps

Day 3

Muscle Up

AMRAP

Pull-Up (Bodyweight)

8-12 reps

Shrug (Barbell)

8 reps

Cable Low Row

10 reps

Neck Extension

20 reps

Standing Pullover (Cable)

10 reps

21s (EZ Bar)

Day 3

Muscle Up

AMRAP

Pull-Up (Bodyweight)

8-12 reps

Shrug (Barbell)

8 reps

Cable Low Row

10 reps

Neck Extension

20 reps

Standing Pullover (Cable)

10 reps

21s (EZ Bar)

Day 3

Chin-Up (Weighted)

8-10 reps

Deficit Deadlift (Barbell)

10 reps

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Underhand Lat Pulldown

8 reps

Lying Pullover (Cable)

10 reps

Spider Curl

12 reps

Day 3

Muscle Up

AMRAP

Pull-Up (Bodyweight)

8-12 reps

Shrug (Barbell)

8 reps

Cable Low Row

10 reps

Neck Extension

20 reps

Standing Pullover (Cable)

10 reps

21s (EZ Bar)

Day 3

Muscle Up

AMRAP

Pull-Up (Bodyweight)

8-12 reps

Shrug (Barbell)

8 reps

Cable Low Row

10 reps

Neck Extension

20 reps

Standing Pullover (Cable)

10 reps

21s (EZ Bar)

Day 3

Chin-Up (Weighted)

8-10 reps

Deficit Deadlift (Barbell)

10 reps

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

Underhand Lat Pulldown

8 reps

Lying Pullover (Cable)

10 reps

Spider Curl

12 reps

Day 1

Calf Raise (Leg Press)

3 Sets

15 Reps

Seated Hamstring Curl

2 Sets

1 Set

10-12 Reps

20-30 Reps

Bulgarian Split Squat (Barbell)

1 Set

10 Reps

5 Reps

Speed Deadlift

3 Sets

2 Reps

Box Squat (Barbell)

2 Sets

3 Reps

Leg Press (45 Degrees)

2 Sets

1 Set

6 Reps

15 Reps

@10

Pull Through (Cable)

2 Sets

12 Reps

Day 2

Larsen Press (Barbell)

2 Sets

2 Reps

Dip (Bodyweight)

1 Set

AMRAP

Chest Fly (Machine)

3 Sets

8-12 Reps

Upright Row (Barbell)

3 Sets

12 Reps

Reverse Pec Deck

3 Sets

10 Reps

Skull Crusher (Barbell)

3 Sets

8-12 Reps

Day 3

Muscle Up

3 Sets

AMRAP

Pull-Up (Bodyweight)

3 Sets

8-12 Reps

Shrug (Barbell)

3 Sets

8 Reps

Cable Low Row

3 Sets

10 Reps

Neck Extension

2 Sets

20 Reps

Standing Pullover (Cable)

3 Sets

10 Reps

21s (EZ Bar)

1 Set