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Singles & Backdowns - Phase 1

by Ryan deBrigard
3 athletes joined

Program Description

Build strength through heavy singles with wave-progressed RPE + backdown and variations of the main lifts for volume, skill practice, and weak points.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 10, 2024 04:26
  • Last Edited
    Oct 28, 2024 01:09
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 5
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 5
4
Squat (Paused)
5
1 reps
RPE 5
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 6-7
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Paused)
5
1 reps
RPE 6-7
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Paused)
5
1 reps
RPE 5
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7-8
3
Squat (Barbell)
1
1 reps
RPE 7
4
Squat (Paused)
5
1 reps
RPE 7-8
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
RPE 5-6
3
Squat (Barbell)
1
1 reps
RPE 8
4
Squat (Paused)
5
1 reps
RPE 5-6
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
3
4 reps
RPE 5-6
3
Squat (Barbell)
1
1 reps
RPE 9
4
Squat (Paused)
5
1 reps
RPE 5-6
5
I, Y, T (IYT) Raise
3
8-12 reps
RPE 7-10
6
Decline Sit Up (Weighted)
3
8-12 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7
3
French Press
3
6-12 reps
RPE 7
4
Inverse Zottman Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7
3
French Press
3
6-12 reps
RPE 7
4
Inverse Zottman Curl
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 5-7
2
Pull-Up (Weighted)
3
3-10 reps
RPE 7-10
3
French Press
3
6-12 reps
RPE 7-10
4
Inverse Zottman Curl
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 4
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 4
3
Flexion Row
3
8-12 reps
RPE 5
4
Drag Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 5
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 4
3
Flexion Row
3
8-12 reps
RPE 5
4
Drag Curl
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5-7
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deficit Deadlift (Barbell)
4
3 reps
RPE 5
3
Flexion Row
3
8-12 reps
RPE 5-7
4
Drag Curl
3
6-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5
2
High Bar Squat (Barbell)
3
5 reps
RPE 5
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6-8
2
High Bar Squat (Barbell)
3
5 reps
RPE 6-8
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 6
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Board)
5
3 reps
RPE 5-7
2
High Bar Squat (Barbell)
3
5 reps
RPE 5-7
3
Pullover (Dumbbell)
3
6-12 reps
RPE 7-10
4
Reverse Crunch (Weighted)
3
8-12 reps
RPE 7-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@5
2
Bench Press (Barbell)
3 Sets
4 Reps
@5
3
Squat (Barbell)
1 Set
1 Reps
@5
4
Squat (Paused)
5 Sets
1 Reps
@5
5
I, Y, T (IYT) Raise
3 Sets
8-12 Reps
@7
6
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@5
2
Pull-Up (Weighted)
3 Sets
3-10 Reps
@7
3
French Press
3 Sets
6-12 Reps
@7
4
Inverse Zottman Curl
3 Sets
10-15 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@4
2
Deficit Deadlift (Barbell)
4 Sets
3 Reps
@4
3
Flexion Row
3 Sets
8-12 Reps
@5
4
Drag Curl
3 Sets
6-12 Reps
@7
Day 4
1
Bench Press (Board)
5 Sets
3 Reps
@5
2
High Bar Squat (Barbell)
3 Sets
5 Reps
@5
3
Pullover (Dumbbell)
3 Sets
6-12 Reps
@7
4
Reverse Crunch (Weighted)
3 Sets
8-12 Reps
@7