logo
BoostcampPNG

The Silverback

by Josh L.

Program Description

The purpose of this program is to help build and then peak your strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 07, 2025 01:38
  • Last Edited
    Jun 07, 2025 04:16
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Good Morning
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Platz Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
8 reps
RPE 7
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Good Morning
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Platz Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
8 reps
RPE 8
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Good Morning
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Platz Squat
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Long Pause Bench Press
3
5 reps
RPE 7
3
Good Morning
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Long Pause Bench Press
3
5 reps
RPE 7
3
Good Morning
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Long Pause Bench Press
3
5 reps
RPE 7
3
Good Morning
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 7
RPE 7
2
Sling Shot Bench Press (Barbell)
4
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Sling Shot Bench Press (Barbell)
4
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Sling Shot Bench Press (Barbell)
4
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 8
2
Deadlift (Deficit)
2
8 reps
RPE 7
3
JM Press
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
RPE 7
RPE 8
2
Deadlift (Deficit)
2
8 reps
RPE 7
3
JM Press
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
RPE 8
RPE 9
2
Deadlift (Deficit)
2
8 reps
RPE 7
3
JM Press
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Block Pull (Barbell)
3
5 reps
RPE 7
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Block Pull (Barbell)
3
5 reps
RPE 7
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Block Pull (Barbell)
3
5 reps
RPE 7
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 7
RPE 7
2
Deadlift (Paused)
4
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Deadlift (Paused)
4
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Deadlift (Paused)
4
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 6
RPE 8
2
Legs Up Bench Press (Barbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 7
RPE 8
2
Legs Up Bench Press (Barbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 8
RPE 9
2
Legs Up Bench Press (Barbell)
3
8 reps
RPE 7
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Pin Press Bench (Barbell)
3
5 reps
RPE 7
3
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Pin Press Bench (Barbell)
3
5 reps
RPE 7
3
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Pin Press Bench (Barbell)
3
5 reps
RPE 7
3
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7
RPE 7
2
Pin Press Bench (Barbell)
4
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Pin Press Bench (Barbell)
4
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Pin Press Bench (Barbell)
4
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
2
1 reps
8 reps
RPE 6
RPE 8
2
Squat (SSB)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
2
1 reps
8 reps
RPE 7
RPE 8
2
Squat (SSB)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
2
1 reps
8 reps
RPE 8
RPE 9
2
Squat (SSB)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench (2board)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench (2board)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench (2board)
1
3
1 reps
5 reps
RPE 8
RPE 9
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
1 reps
3 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
4
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
1 reps
3 reps
RPE 8
RPE 7
2
High Bar Squat (Barbell)
4
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
1 reps
3 reps
RPE 9
RPE 8
2
High Bar Squat (Barbell)
4
3 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
8 Reps
@6
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Good Morning
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Platz Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
8 Reps
@6
@8
2
Deadlift (Deficit)
2 Sets
8 Reps
@7
3
JM Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
8 Reps
@6
@8
2
Legs Up Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 4
1
Spoto Press
1 Set
2 Sets
1 Reps
8 Reps
@6
@8
2
Squat (SSB)
3 Sets
8 Reps
@7
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8