Program Description
lift's I like the most - I have put neck and abs first because otherwise I'm gonna skip it - I like squats and deadlifts but is not priority in this s program
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 21, 2024 07:24
- Last EditedJun 18, 2025 12:42
Summary
Unleash your strength with the +10 HOLY POWER program, a 12-week journey designed for serious lifters looking to maximize hypertrophy and power. Comprising three intense training sessions per week, this program features a mix of heavy supersets, including weighted dips, Kroc rows, and overhead presses, tailored to push your limits. With a focus on compound movements and targeted muscle engagement, you'll build a robust physique while improving your overall performance. Equip your garage gym and get ready to transform your strength like never before!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Kroc Row
3
8-12 reps
RPE 9.5
2A
Shrug (Barbell)
3
6-10 reps
RPE 9
2B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
2A
snatch grip shrug
3
8-12 reps
RPE 9
2B
Lu Raise
3
8-12 reps
RPE 8
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Kroc Row
3
8-12 reps
RPE 9.5
2A
Shrug (Barbell)
3
6-10 reps
RPE 9
2B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
2A
snatch grip shrug
3
8-12 reps
RPE 9
2B
Lu Raise
3
8-12 reps
RPE 8
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Kroc Row
3
8-12 reps
RPE 9.5
2A
Shrug (Barbell)
3
6-10 reps
RPE 9
2B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
2A
snatch grip shrug
3
8-12 reps
RPE 9
2B
Lu Raise
3
8-12 reps
RPE 8
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Kroc Row
3
8-12 reps
RPE 9.5
2A
Shrug (Barbell)
3
6-10 reps
RPE 9
2B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
2A
snatch grip shrug
3
8-12 reps
RPE 9
2B
Lu Raise
3
8-12 reps
RPE 8
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Kroc Row
3
8-12 reps
RPE 9.5
2A
Shrug (Barbell)
3
6-10 reps
RPE 9
2B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
2A
snatch grip shrug
3
8-12 reps
RPE 9
2B
Lu Raise
3
8-12 reps
RPE 8
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
4-8 reps
RPE 10
1B
Kroc Row
3
8-12 reps
RPE 9.5
2A
Shrug (Barbell)
3
6-10 reps
RPE 9
2B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted Triceps)
3
8-12 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
2A
snatch grip shrug
3
8-12 reps
RPE 9
2B
Lu Raise
3
8-12 reps
RPE 8
3A
Neck Curl
3
15-20 reps
RPE 8
3B
Hanging Leg Raise
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Ring Row (Weighted)
3
10-15 reps
RPE 9
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Ring Row (Weighted)
3
10-15 reps
RPE 9
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Ring Row (Weighted)
3
10-15 reps
RPE 9
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Ring Row (Weighted)
3
10-15 reps
RPE 9
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Ring Row (Weighted)
3
10-15 reps
RPE 9
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
RPE 9.5
1B
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Ring Row (Weighted)
3
10-15 reps
RPE 9
3A
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
3
8-12 reps
RPE 8
1B
Military Press (Barbell)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 9
3A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 8
4A
Neck Extension
3
15-20 reps
RPE 8
4B
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
4-8 reps
RPE 9.5
1B
Face Pull
3
8-12 reps
RPE 9.5
2A
Deadlift (Barbell)
2
3-6 reps
RPE 9
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3
Push Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
6-10 reps
RPE 8.5
1B
Band Pull Apart
3
10-15 reps
RPE 8.5
2A
Snatch Deadlift
2
6-10 reps
RPE 8.5
2B
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
3
Ring Push Up (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
4-8 Reps
@10
1B
Kroc Row3 Sets
8-12 Reps
@9.5
2A
Shrug (Barbell)3 Sets
6-10 Reps
@9
2B
Lateral Raise (Cable)3 Sets
8-12 Reps
@9
3A
Neck Curl3 Sets
15-20 Reps
@8
3B
Hanging Leg Raise3 Sets
15-20 Reps
@9
Day 2
1A
Pull-Up (Weighted)3 Sets
4-8 Reps
@9.5
1B
Overhead Press (Barbell)3 Sets
6-10 Reps
@8
2
Ring Row (Weighted)3 Sets
10-15 Reps
@9
3A
Bicep Curl (Barbell)3 Sets
8-12 Reps
@9
3B
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
@9
4A
Neck Extension3 Sets
15-20 Reps
@8
4B
Abs Crunch (Weighted)3 Sets
15-20 Reps
@9
Day 3
1A
Squat (Barbell)2 Sets
4-8 Reps
@9.5
1B
Face Pull3 Sets
8-12 Reps
@9.5
2A
Deadlift (Barbell)2 Sets
3-6 Reps
@9
2B
Pullover (Dumbbell)3 Sets
8-12 Reps
@8.5
3
Push Up (Weighted)3 Sets
AMRAP
@10