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BoostcampPNG

Russian squat program + 5/3/1 + bodybuilding Acces

by zander
1 athletes joined

Program Description

This is a program designed to boost my powerlifting total. Ive combined that one Russian squat program with 5/3/1 and some bodybuilder type exercises to make an awesome program. If you survive this your total will for sure go up.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2026 06:35
  • Last Edited
    Feb 15, 2026 07:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Hamstrings
14.5%
Abs
13.7%
Quadriceps
13.6%
Triceps
5.7%
Front Delts
5.7%
Adductors
5.1%
Upper Back
4.9%
Lower Back
4.5%
Lats
4%
Biceps
4%
Rear Delts
2%
Middle Delts
2%
Calves
2%
Chest
1.8%
Forearms
1%
Cardio
0.1%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
6
Front Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
6
Front Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
6
Front Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
6
Front Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
6
Front Raise
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Bench Press (Paused)
1
1 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
6
Front Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Hip Thrust (Machine)
3
8-10 reps
RPE 8
3
Hamstring Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Stair Climber
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Back Extension
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Back Extension
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Back Extension
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Back Extension
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Back Extension
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Ab Wheel
3
8-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Wood Chop
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Ab Wheel
3
8-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Wood Chop
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Ab Wheel
3
8-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Wood Chop
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Ab Wheel
3
8-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Wood Chop
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Ab Wheel
3
8-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Wood Chop
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Ab Wheel
3
8-10 reps
RPE 8
3
Cable Crunch
3
8-10 reps
RPE 8
4
Wood Chop
3
8-10 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Back Extension
3
10-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
4
Reverse Pec Deck
3 Sets
12-15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
6
Front Raise
3 Sets
10-12 Reps
@8
Day 2
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Hip Thrust (Machine)
3 Sets
8-10 Reps
@8
3
Hamstring Curl
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@8
5
Back Extension
3 Sets
10-12 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Ab Wheel
3 Sets
8-10 Reps
@8
3
Cable Crunch
3 Sets
8-10 Reps
@8
4
Wood Chop
3 Sets
8-10 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8