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Offseason training phase 1

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Program Description

Purpose: rebuild technique, joint prep, tendon loading, work capacity.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 02, 2025 04:13
  • Last Edited
    Dec 02, 2025 09:09
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Glutes
12.8%
Quadriceps
12%
Triceps
9.5%
Upper Back
8.7%
Front Delts
8.2%
Lats
6.3%
Chest
6.2%
Lower Back
5.2%
Abs
5%
Biceps
4.3%
Middle Delts
2.4%
Olympic
2.3%
Adductors
2.1%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Snatch Deadlift
3
6 reps
60%
3
Barbell Row
4
8 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 6
5
Lat Pulldown
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
Decline Sit Up (Bodyweight)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
67%
2
Snatch Deadlift
3
6 reps
62%
3
Barbell Row
4
8 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 6
5
Lat Pulldown
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
Decline Sit Up (Bodyweight)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Snatch Deadlift
3
6 reps
65%
3
Pendlay Row
4
6 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 6
5
Lat Pulldown
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
Decline Sit Up (Bodyweight)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
Snatch Deadlift
3
5 reps
67%
3
Pendlay Row
4
6 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 6
5
Lat Pulldown
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Snatch Deadlift
4
5 reps
70%
3
Pendlay Row
4
6 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Lat Pulldown
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Snatch Deadlift
4
5 reps
72%
3
Pendlay Row
4
6 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Snatch Deadlift
4
5 reps
75%
3
Pendlay Row
4
6 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Snatch Deadlift
4
4 reps
75%
3
Pendlay Row
4
6 reps
RPE 6
4
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
78%
2
Snatch Deadlift
3
4 reps
75%
3
Pendlay Row
4
6 reps
RPE 6
4
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Snatch Deadlift
3
4 reps
77%
3
Pendlay Row
4
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
82%
2
Snatch Deadlift
3
3 reps
80%
3
Pendlay Row
4
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Snatch Deadlift
3
3 reps
80%
3
Pendlay Row
4
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
12 reps
RPE 6
5
Chest Press (Machine)
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
67%
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
12 reps
RPE 6
5
Chest Press (Machine)
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Bicep Curl (Dumbbell)
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
12 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 6
6
Bench Press (Close Grip)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Seated Overhead Press (Barbell)
3
8 reps
RPE 6
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
12 reps
RPE 6
5
Chest Supported Row (Machine)
3
10 reps
RPE 6
6
Skull Crusher (Dumbbell)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72%
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 6
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Chest Supported Row (Machine)
3
10 reps
RPE 6
6
Bench Press (Close Grip)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 6
3
Back Extension (Weighted)
4
12 reps
RPE 6
4
Seated Hamstring Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
78%
2
Seated Overhead Press (Barbell)
3
5 reps
RPE 6
3
Back Extension
4
10 reps
RPE 6
4
Seated Hamstring Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Seated Overhead Press (Barbell)
3
5 reps
RPE 6
3
Back Extension
4
10 reps
RPE 6
4
Seated Hamstring Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82%
2
Seated Overhead Press (Barbell)
3
5 reps
RPE 6
3
Back Extension (Weighted)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Seated Overhead Press (Barbell)
3
5 reps
RPE 6
3
Back Extension (Weighted)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
65%
2
Front Squat (Barbell)
3
6 reps
60%
3
Pull-Up (Bodyweight)
4
6 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Reverse Curl (Barbell)
3
10 reps
RPE 6
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
67%
2
Front Squat (Barbell)
3
6 reps
62%
3
Pull-Up (Bodyweight)
4
6 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Reverse Curl (Barbell)
3
10 reps
RPE 6
7
Skull Crusher (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Front Squat (Barbell)
3
6 reps
65%
3
Pull-Up (Weighted)
3
5 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Reverse Curl (Barbell)
3
10 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72%
2
Front Squat (Barbell)
3
5 reps
67%
3
Pull-Up (Bodyweight)
4
6 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Chest Fly (Machine)
3
12 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
72%
2
Front Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
4
6 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
5
Dip (Bodyweight)
3
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Front Squat (Barbell)
3
5 reps
73%
3
Pull-Up (Weighted)
4
5 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
77%
2
Front Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Bodyweight)
4
6 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
5
Dip (Bodyweight)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Front Squat (Barbell)
3
4 reps
77%
3
Chin-Up (Weighted)
3
5 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
78%
2
Front Squat (Barbell)
3
3 reps
80%
3
Chin-Up (Weighted)
3
5 reps
RPE 6
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Front Squat (Barbell)
3
3 reps
82%
3
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82%
2
Front Squat (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Front Squat (Barbell)
3
3 reps
87%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Snatch Deadlift
3 Sets
6 Reps
60%
3
Barbell Row
4 Sets
8 Reps
@6
4
Walking Lunge
3 Sets
10 Reps
@6
5
Lat Pulldown
3 Sets
12 Reps
@6
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6
7
Decline Sit Up (Bodyweight)
3 Sets
5 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@6
3
Back Extension
4 Sets
12 Reps
@6
4
Seated Hamstring Curl
3 Sets
12 Reps
@6
5
Chest Press (Machine)
3 Sets
10 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
7
Bicep Curl (Dumbbell)
1 Set
12 Reps
@6
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
65%
2
Front Squat (Barbell)
3 Sets
6 Reps
60%
3
Pull-Up (Bodyweight)
4 Sets
6 Reps
@6
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
5
Chest Fly (Machine)
3 Sets
12 Reps
@6
6
Reverse Curl (Barbell)
3 Sets
10 Reps
@6
7
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@6