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WILLIAM FASTER THAN LIGHT v1.0 GZCL

by William Chaplin
2 athletes joined

Program Description

Powerbuilding with an emphasis on intensity.

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 12:39
  • Last Edited
    Mar 19, 2026 07:37
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.5%
Triceps
13.7%
Upper Back
10.5%
Chest
8.9%
Quadriceps
8%
Glutes
7.1%
Middle Delts
7%
Lats
6.2%
Hamstrings
5.8%
Biceps
4.9%
Abs
4.1%
Lower Back
3.5%
Rear Delts
2.6%
Adductors
1.5%
Olympic
1.2%
Forearms
0.9%
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
4
3 reps
85%
3
Floor Press (Barbell)
3
10 reps
70%
4
Barbell Row
2
3-12 reps
RPE 6-9
5
Overhead Tricep Extension (Cable)
3
3-12 reps
RPE 6-8
6
Behind The Back Lateral Raise (Cable)
2
5-20 reps
RPE 6-8
7
Upright Row (Barbell)
2
5-20 reps
RPE 6-9
8
Ab Wheel
2
5-10 reps
RPE 6-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
2 reps
90%
3
Floor Press (Barbell)
3
8 reps
75%
4
Barbell Row
2
3-12 reps
RPE 6-9
5
Overhead Tricep Extension (Cable)
3
3-12 reps
RPE 6-8
6
Behind The Back Lateral Raise (Cable)
2
5-20 reps
RPE 6-8
7
Upright Row (Barbell)
2
5-20 reps
RPE 6-9
8
Ab Wheel
2
5-10 reps
RPE 6-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Floor Press (Barbell)
2
6 reps
80%
4
Barbell Row
2
3-12 reps
RPE 6-9
5
Overhead Tricep Extension (Cable)
3
3-12 reps
RPE 6-8
6
Behind The Back Lateral Raise (Cable)
2
5-20 reps
RPE 6-8
7
Upright Row (Barbell)
2
5-20 reps
RPE 6-9
8
Ab Wheel
2
5-10 reps
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1-20 reps
RPE 6-9
2
Squat (Barbell)
1
1 reps
90%
3
Squat (Barbell)
4
3 reps
85%
4
Pin Front Squat (Barbell)
3
8 reps
50%
5
Seated Wide-Grip Row (Cable)
2
1-12 reps
RPE 6-9
6
Leg Extension
3
8-12 reps
RPE 6-9
7
Bicep Curl (Barbell)
2
3-8 reps
RPE 6-9
8
Back Extension
3
8-12 reps
RPE 6-9
9
Talus Mobilization
2
1-40 reps
RPE 1-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1-20 reps
RPE 6-9
2
Squat (Barbell)
1
1 reps
95%
3
Squat (Barbell)
3
2 reps
90%
4
Pin Front Squat (Barbell)
4
6 reps
55%
5
Seated Wide-Grip Row (Cable)
2
1-12 reps
RPE 6-9
6
Leg Extension
3
8-12 reps
RPE 6-9
7
Bicep Curl (Barbell)
2
3-8 reps
RPE 6-9
8
Back Extension
3
8-12 reps
RPE 6-9
9
Talus Mobilization
2
1-40 reps
RPE 1-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1-20 reps
RPE 6-9
2
Squat (Barbell)
1
1 reps
95%
3
Squat (Barbell)
1
AMRAP
95%
4
Pin Front Squat (Barbell)
2
4 reps
60%
5
Seated Wide-Grip Row (Cable)
2
1-12 reps
RPE 6-9
6
Leg Extension
3
8-12 reps
RPE 6-9
7
Bicep Curl (Barbell)
2
3-8 reps
RPE 6-9
8
Back Extension
3
8-12 reps
RPE 6-9
9
Talus Mobilization
2
1-40 reps
RPE 1-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
1
1 reps
90%
2
Behind-the-Neck Press (Barbell)
4
3 reps
85%
3
Floor Press (Barbell)
3
10 reps
65%
4
Barbell Row
2
3-12 reps
RPE 6-9
5
Overhead Tricep Extension (Cable)
3
3-12 reps
RPE 6-8
6
Behind The Back Lateral Raise (Cable)
2
5-20 reps
RPE 6-8
7
Upright Row (Barbell)
2
5-20 reps
RPE 6-9
8
Ab Wheel
2
5-10 reps
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
1
1 reps
95%
2
Behind-the-Neck Press (Barbell)
3
2 reps
90%
3
Floor Press (Barbell)
3
8 reps
70%
4
Barbell Row
2
3-12 reps
RPE 6-9
5
Overhead Tricep Extension (Cable)
3
3-12 reps
RPE 6-8
6
Behind The Back Lateral Raise (Cable)
2
5-20 reps
RPE 6-8
7
Upright Row (Barbell)
2
5-20 reps
RPE 6-9
8
Ab Wheel
2
5-10 reps
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
1
1 reps
95%
2
Behind-the-Neck Press (Barbell)
1
AMRAP
95%
3
Floor Press (Barbell)
2
6 reps
80%
4
Barbell Row
2
3-12 reps
RPE 6-9
5
Overhead Tricep Extension (Cable)
3
3-12 reps
RPE 6-8
6
Behind The Back Lateral Raise (Cable)
2
5-20 reps
RPE 6-8
7
Upright Row (Barbell)
2
5-20 reps
RPE 6-9
8
Ab Wheel
2
5-10 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1-20 reps
RPE 6-9
2
Deadlift (Barbell)
1
1 reps
90%
3
Deadlift (Barbell)
4
3 reps
80%
4
Snatch Deadlift
3
8 reps
-
5
Seated Row (Cable)
2
3-8 reps
RPE 6-9
6
Bicep Curl (Barbell)
2
3-8 reps
RPE 6-9
7
Back Extension (Weighted)
3
8-12 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1-20 reps
RPE 6-9
2
Deadlift (Barbell)
1
1 reps
95%
3
Deadlift (Barbell)
3
2 reps
85%
4
Snatch Deadlift
3
6 reps
-
5
Seated Row (Cable)
2
3-8 reps
RPE 6-9
6
Bicep Curl (Barbell)
2
3-8 reps
RPE 6-9
7
Back Extension (Weighted)
3
8-12 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1-20 reps
RPE 6-9
2
Deadlift (Barbell)
1
1 reps
95%
3
Deadlift (Barbell)
1
3-5 reps
90%
4
Snatch Deadlift
2
4 reps
-
5
Seated Row (Cable)
2
3-8 reps
RPE 6-9
6
Bicep Curl (Barbell)
2
3-8 reps
RPE 6-9
7
Back Extension (Weighted)
3
8-12 reps
RPE 6-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
2
3 reps
85%
3
Pin Press Bench (Barbell)
3
10 reps
65%
4
Behind-the-Neck Press (Barbell)
2
1-20 reps
RPE 6-9
5
Squat (Barbell)
3
10 reps
50%
6
Leg Extension
2
8-12 reps
RPE 6-9
7
Chest Press (Machine)
2
1-12 reps
RPE 6-9
8
Tricep Pushdown (Cable)
2
2-14 reps
RPE 6-9
9
Seated Wide-Grip Row (Cable)
2
1-12 reps
RPE 6-9
10
Behind The Back Lateral Raise (Cable)
2
5-10 reps
RPE 6-9
11
Talus Mobilization
2
1-40 reps
RPE 1-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
1
2 reps
90%
3
Pin Press Bench (Barbell)
3
8 reps
70%
4
Behind-the-Neck Press (Barbell)
2
1-20 reps
RPE 6-9
5
Squat (Barbell)
3
10 reps
50%
6
Leg Extension
2
8-12 reps
RPE 6-9
7
Chest Press (Machine)
2
1-12 reps
RPE 6-9
8
Tricep Pushdown (Cable)
2
2-14 reps
RPE 6-9
9
Seated Wide-Grip Row (Cable)
2
1-12 reps
RPE 6-9
10
Behind The Back Lateral Raise (Cable)
2
5-10 reps
RPE 6-9
11
Talus Mobilization
2
1-40 reps
RPE 1-4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
90%
2
Pin Press Bench (Barbell)
2
6 reps
75%
3
Behind-the-Neck Press (Barbell)
2
1-20 reps
RPE 6-9
4
Squat (Barbell)
3
10 reps
50%
5
Leg Extension
2
8-12 reps
RPE 6-9
6
Chest Press (Machine)
2
1-12 reps
RPE 6-9
7
Tricep Pushdown (Cable)
2
2-14 reps
RPE 6-9
8
Seated Wide-Grip Row (Cable)
2
1-12 reps
RPE 6-9
9
Behind The Back Lateral Raise (Cable)
2
5-10 reps
RPE 6-9
10
Talus Mobilization
2
1-40 reps
RPE 1-4
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
90%
2
Bench Press (Barbell)
4 Sets
3 Reps
85%
3
Floor Press (Barbell)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
70%
70%
4
Barbell Row
2 Sets
3-12 Reps
@6-9
5
Overhead Tricep Extension (Cable)
3 Sets
3-12 Reps
@6-8
6
Behind The Back Lateral Raise (Cable)
2 Sets
5-20 Reps
@6-8
7
Upright Row (Barbell)
2 Sets
5-20 Reps
@6-9
8
Ab Wheel
2 Sets
5-10 Reps
@6-9
Day 2
1
Pull-Up (Weighted)
2 Sets
1-20 Reps
@6-9
2
Squat (Barbell)
1 Set
1 Reps
90%
3
Squat (Barbell)
4 Sets
3 Reps
85%
4
Pin Front Squat (Barbell)
3 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
50%
50%
50%
5
Seated Wide-Grip Row (Cable)
2 Sets
1-12 Reps
@6-9
6
Leg Extension
3 Sets
8-12 Reps
@6-9
7
Bicep Curl (Barbell)
2 Sets
3-8 Reps
@6-9
8
Back Extension
3 Sets
8-12 Reps
@6-9
9
Talus Mobilization
2 Sets
1-40 Reps
@1-3
Day 3
1
Behind-the-Neck Press (Barbell)
1 Set
1 Reps
90%
2
Behind-the-Neck Press (Barbell)
4 Sets
3 Reps
85%
3
Floor Press (Barbell)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
4
Barbell Row
2 Sets
3-12 Reps
@6-9
5
Overhead Tricep Extension (Cable)
3 Sets
3-12 Reps
@6-8
6
Behind The Back Lateral Raise (Cable)
2 Sets
5-20 Reps
@6-8
7
Upright Row (Barbell)
2 Sets
5-20 Reps
@6-9
8
Ab Wheel
2 Sets
5-10 Reps
@6-9
Day 4
1
Pull-Up (Weighted)
2 Sets
1-20 Reps
@6-9
2
Deadlift (Barbell)
1 Set
1 Reps
90%
3
Deadlift (Barbell)
4 Sets
3 Reps
80%
4
Snatch Deadlift
3 Sets
8 Reps
-
5
Seated Row (Cable)
2 Sets
3-8 Reps
@6-9
6
Bicep Curl (Barbell)
2 Sets
3-8 Reps
@6-9
7
Back Extension (Weighted)
3 Sets
8-12 Reps
@6-9
Day 5
1
Bench Press (Barbell)
1 Set
1 Reps
90%
2
Bench Press (Barbell)
2 Sets
3 Reps
85%
3
Pin Press Bench (Barbell)
3 Sets
1 Set
10 Reps
10 Reps
65%
65%
4
Behind-the-Neck Press (Barbell)
2 Sets
1-20 Reps
@6-9
5
Squat (Barbell)
3 Sets
10 Reps
50%
6
Leg Extension
2 Sets
8-12 Reps
@6-9
7
Chest Press (Machine)
2 Sets
1-12 Reps
@6-9
8
Tricep Pushdown (Cable)
2 Sets
2-14 Reps
@6-9
9
Seated Wide-Grip Row (Cable)
2 Sets
1-12 Reps
@6-9
10
Behind The Back Lateral Raise (Cable)
2 Sets
5-10 Reps
@6-9
11
Talus Mobilization
2 Sets
1-40 Reps
@1-4