Program Description
This is a powerbuilding program used to gain strength in the 3 main exercises bench, deadlift and squat AND combining accessory exercises like the overhead press and bend over row. The program will also add supersets with focus on strengthening advanced bodyweight exercises like pull-ups, chin-ups, dips and muscle ups. This variation will focus on extra squat accessories for braking plateau.
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMay 19, 2025 11:27
- Last EditedMay 19, 2025 05:12
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4-6 reps
RPE 9
3
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Overhead Press (Barbell)
3
14-16 reps
70%
4B
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Muscle Up
3
8-12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
7
Hack Squat (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
4 reps
50%
90%
3
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
4 reps
90%
5
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
4-6 reps
RPE 9
7
Front Lever
3
0.1-0.2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4-6 reps
RPE 9
3
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Overhead Press (Barbell)
3
8-12 reps
80%
4B
Pull-Up (Weighted)
3
8-10 reps
RPE 9
5
Muscle Up
3
4-6 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
7
Hack Squat (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
4 reps
50%
90%
3
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
14-16 reps
RPE 9
4B
Pull-Up (Weighted)
3
4 reps
90%
5
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 9
6
Dip (Weighted)
3
4-6 reps
RPE 9
7
Front Lever
3
0.1-0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
8-10 reps
8-10 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8-10 reps
8-10 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
4A
Overhead Press (Barbell)
3
8-12 reps
80%
4B
Pull-Up (Weighted)
3
4-6 reps
90%
5
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
7
Front Lever
3
0.1-0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4 reps
RPE 9
3
Squat (Paused)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
14-16 reps
RPE 9
4B
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Hack Squat (Barbell)
3
8-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
7
Muscle Up
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
8-10 reps
8-10 reps
30%
60%
80%
2
Deadlift (Barbell)
1
1
3
8-10 reps
8-10 reps
8-10 reps
30%
60%
80%
3A
Bent Over Row (Barbell)
1
3
8-10 reps
8-10 reps
60%
80%
4A
Overhead Press (Barbell)
3
14-16 reps
70%
4B
Pull-Up (Weighted)
3
4-6 reps
90%
5
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
7
Front Lever
3
0.1-0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4 reps
RPE 9
3
Squat (Paused)
1
1
3
8 reps
8 reps
4 reps
30%
70%
90%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Hack Squat (Barbell)
3
8-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
7
Muscle Up
3
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
1B
Chin-Up (Weighted)
3
8-10 reps
RPE 8
2
Squat (Paused)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
60%
80%
3A
Overhead Press (Barbell)
3
14-16 reps
70%
3B
Wide Grip Rear Pull-Up
3
8-10 reps
RPE 9
4
Muscle Up
3
4-6 reps
RPE 9
5
Hack Squat (Barbell)
3
8-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
8 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
4 reps
4 reps
4 reps
30%
70%
90%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
4B
Wide Grip Rear Pull-Up
3
4 reps
RPE 9
5
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
7
Front Lever
3
0.1-0.2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
1B
Chin-Up (Weighted)
3
8-10 reps
RPE 8
2
Squat (Paused)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
60%
80%
3A
Overhead Press (Barbell)
3
8-12 reps
80%
3B
Wide Grip Rear Pull-Up
3
8-10 reps
RPE 9
4
Muscle Up
3
8-12 reps
RPE 9
5
Hack Squat (Barbell)
3
8-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
8 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
4 reps
4 reps
4 reps
30%
70%
90%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
14-16 reps
RPE 9
4B
Wide Grip Rear Pull-Up
3
4 reps
RPE 9
5
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
7
Front Lever
3
0.1-0.2 mins
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
70%
90%
2A
Chin-Up (Weighted)3 Sets
4-6 Reps
@9
3
Squat (Barbell)1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
30%
60%
80%
4A
Overhead Press (Barbell)3 Sets
14-16 Reps
70%
4B
Pull-Up (Weighted)3 Sets
8-10 Reps
@9
5
Muscle Up3 Sets
8-12 Reps
@9
6
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@9
7
Hack Squat (Barbell)3 Sets
8-10 Reps
@9
Day 2
1A
Bench Press (Barbell)1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
8-10 Reps
30%
60%
80%
2A
Bent Over Row (Barbell)1 Set
3 Sets
8-10 Reps
8-10 Reps
60%
80%
3
Deadlift (Barbell)1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
70%
90%
4A
Overhead Press (Barbell)3 Sets
8-12 Reps
80%
4B
Pull-Up (Weighted)3 Sets
4-6 Reps
90%
5
Hip Thrust (Barbell)3 Sets
8-12 Reps
@9
6
Dip (Weighted)3 Sets
8-12 Reps
@9
7
Front Lever3 Sets
0.1-0.2 mins
@9
Day 3
1A
Bench Press (Barbell)1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
70%
90%
1B
Chin-Up (Weighted)3 Sets
8-10 Reps
@8
2
Squat (Paused)1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
60%
80%
3A
Overhead Press (Barbell)3 Sets
14-16 Reps
70%
3B
Wide Grip Rear Pull-Up3 Sets
8-10 Reps
@9
4
Muscle Up3 Sets
4-6 Reps
@9
5
Hack Squat (Barbell)3 Sets
8-10 Reps
@9
6
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8