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Savagerr 4/2 advanced

by Savagerr
4 athletes joined
5.0
(1 rating)

Program Description

this program is designed for powerlifting without squat due to injury

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 24, 2024 04:37
  • Last Edited
    Nov 27, 2024 09:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Deadlift (Barbell)
1
1 reps
85%
2
Deadlift (Barbell)
4
5 reps
70%
3
Deficit Deadlift (Barbell)
4
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
50%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
87.5%
2
Deadlift (Barbell)
4
4 reps
75%
3
Deficit Deadlift (Barbell)
4
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
50%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
3 reps
80%
3
Deficit Deadlift (Barbell)
4
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
50%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Deadlift (Barbell)
3
3 reps
85%
3
Deficit Deadlift (Barbell)
4
4 reps
65%
4
Romanian Deadlift (Barbell)
2
6 reps
50%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
4
4 reps
75%
3
Deficit Deadlift (Barbell)
4
4 reps
70%
4
Romanian Deadlift (Barbell)
2
6 reps
55%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
60%
2
Deadlift (Barbell)
2
5 reps
50%
3
Deficit Deadlift (Barbell)
4
4 reps
50%
4
Romanian Deadlift (Barbell)
3
8 reps
45%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
85%
3
Deficit Deadlift (Barbell)
4
4 reps
70%
4
Romanian Deadlift (Barbell)
2
6 reps
55%
5
Calf Raise (Leg Press)
4
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
4
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
3
3 reps
70%
3
Deficit Deadlift (Barbell)
2
3 reps
65%
4
Romanian Deadlift (Barbell)
2
6 reps
50%
5
Calf Raise (Leg Press)
2
15 reps
RPE 10
6
Glute Bridge (Bodyweight)
2
12 reps
RPE 7
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
85%
2
Bench Press (Paused)
4
5 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Chin-Up (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
87.5%
2
Bench Press (Paused)
4
5 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Chin-Up (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Larsen Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Chin-Up (Weighted)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Larsen Press (Barbell)
4
5 reps
70%
3
Barbell Row
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
5
Chin-Up (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Paused)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Chin-Up (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
60%
2
Bench Press (Paused)
4
6 reps
50%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Chin-Up (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Larsen Press (Barbell)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Barbell Row
4
8 reps
RPE 8
5
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Paused)
2
3 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Barbell Row
2
6 reps
RPE 8
5
Chin-Up (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Deadlift
3
3 reps
70%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Deadlift
3
3 reps
70%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
75%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
50%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Deadlift
2
2 reps
70%
2
Single Leg Hip Thrust
4
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
4
Good Morning
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
2
3 reps
70%
2
Single Leg Hip Thrust
3
10 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
70%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
70%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
70%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
70%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
4
10 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
50%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
75%
2
Lateral Raise (Cable)
4
15 reps
RPE 7
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Bicep Curl (Barbell)
4
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
8
Hammer Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
2
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Hammer Curl
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
70%
2
Speed Deadlift
3
3 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Face Pull
4
12 reps
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
70%
2
Speed Deadlift
3
3 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Face Pull
4
12 reps
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
70%
2
Deadlift (Paused)
3
3 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Lateral Raise (Cable)
3
12 reps
RPE 10
5A
Face Pull
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
70%
2
Deadlift (Paused)
3
3 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Lateral Raise (Cable)
3
12 reps
RPE 10
5A
Face Pull
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
75%
2
Speed Deadlift
3
3 reps
75%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Face Pull
4
12 reps
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
50%
2
Speed Deadlift
3
3 reps
50%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Face Pull
4
12 reps
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
75%
2
Deadlift (Paused)
3
3 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Face Pull
4
12 reps
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Speed Deadlift
2
3 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4A
Face Pull
4
12 reps
RPE 10
5A
Lateral Raise (Cable)
3
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
85%
2
Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Deficit Deadlift (Barbell)
4 Sets
4 Reps
65%
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
50%
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@10
6
Glute Bridge (Bodyweight)
4 Sets
12 Reps
@7
7
Standing Calf Raise
4 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
85%
2
Bench Press (Paused)
4 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Barbell Row
4 Sets
8 Reps
@8
5
Chin-Up (Weighted)
4 Sets
-
Day 3
1
Tempo Deadlift
3 Sets
3 Reps
70%
2
Single Leg Hip Thrust
4 Sets
10 Reps
@7
3
Seated Hamstring Curl
4 Sets
10 Reps
@7
4
Good Morning
3 Sets
10 Reps
50%
Day 4
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
70%
2
Lateral Raise (Cable)
4 Sets
15 Reps
@7
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Dip (Bodyweight)
4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
7
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
8
Hammer Curl
4 Sets
10-12 Reps
@8
Day 5
1
Bench Press (Paused)
5 Sets
6 Reps
70%
2
Speed Deadlift
3 Sets
3 Reps
70%
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4A
Face Pull
4 Sets
12 Reps
@10
5A
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6A
Forearm Shit
4 Sets
15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
SavagerrAge 22, Non-binary
5 months ago
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great grape