logo
BoostcampPNG

Post meet volume reintroduction.

by Stephen B.

Program Description

This program helps the body recover and condition while still building muscle.Designed to rebuild a new base and gives the joints a break from high intensity.Helps rebuild stamina in the main compound lifts with some accessory work.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2026 06:54
  • Last Edited
    Feb 07, 2026 10:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
12.8%
Quadriceps
12.2%
Glutes
12.2%
Hamstrings
12.2%
Chest
11.9%
Abs
7.3%
Lower Back
3.3%
Lats
3%
Biceps
3%
Calves
2.4%
Middle Delts
1.8%
Adductors
1.5%
Upper Back
1.2%
Forearms
1.2%
Abductors
1.2%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10 reps
50%
60%
70%
85%
90%
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10 reps
50%
60%
70%
85%
90%
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10 reps
50%
60%
70%
85%
90%
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
10 reps
50%
60%
70%
85%
90%
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
10 reps
55%
65%
75%
85%
65%
2
Romanian Deadlift (Barbell)
1
1
2
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
2
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
2
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
2
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
RPE 7.5
2
Plank
4
2 mins
RPE 7.5
3
Hammer Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
RPE 7.5
2
Plank
4
2 mins
RPE 7.5
3
Hammer Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
RPE 7.5
2
Plank
4
2 mins
RPE 7.5
3
Hammer Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
100 reps
RPE 7.5
2
Plank
4
2 mins
RPE 7.5
3
Hammer Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Bent Over Row (Dumbbell)
1
1
2
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
10 reps
50%
60%
70%
75%
80%
65%
2
Pullover (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8 reps
10 reps
RPE 6.5-7
RPE 7-8
RPE 8-8.5
RPE 8.5-9
RPE 8-9
RPE 8-9
2
Pullover (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8 reps
10 reps
RPE 6.5-7
RPE 7-8
RPE 8-8.5
RPE 8.5-9
RPE 8-9
RPE 8-9
2
Pullover (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
8 reps
10 reps
RPE 6.5-7
RPE 7-8
RPE 8-8.5
RPE 8.5-9
RPE 8-9
RPE 8-9
2
Pullover (Dumbbell)
3
10-12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1
8 reps
6 reps
4 reps
3 reps
50%
65%
70%
85%
2
Leg Press
1
3
12 reps
10 reps
RPE 7.5
RPE 8
3
Standing Calf Raise
2
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1
8 reps
6 reps
4 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Leg Press
1
3
12 reps
10 reps
RPE 7.5
RPE 8
3
Standing Calf Raise
2
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1
8 reps
6 reps
4 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Leg Press
1
3
12 reps
10 reps
RPE 7.5
RPE 8
3
Standing Calf Raise
2
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1
8 reps
6 reps
4 reps
3 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Leg Press
1
3
12 reps
10 reps
RPE 7.5
RPE 8
3
Standing Calf Raise
2
1
1
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
10 Reps
50%
60%
70%
85%
90%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
Day 3
1
Pull-Up (Bodyweight)
1 Set
100 Reps
@7.5
2
Plank
4 Sets
2 mins
@7.5
3
Hammer Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
10 Reps
55%
65%
75%
85%
65%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@7.5
@8
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
50%
65%
70%
85%
2
Leg Press
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@8
3
Standing Calf Raise
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
10 Reps
50%
60%
70%
75%
80%
65%
2
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5