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Ashaz strength

by Harsh Kaushik
1 athletes joined

Program Description

Strength + size

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 10, 2024 12:10
  • Last Edited
    Jun 22, 2024 04:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
85%
72%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
85%
72%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
8 reps
8 reps
87%
74%
72%
2
Bench Press (Barbell)
1
1
2
3 reps
8 reps
8 reps
87%
74%
72%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
88%
74%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
88%
74%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
91%
76%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
91%
76%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
70%
55%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
70%
55%
3
Dip (Assisted)
4
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
85%
72%
2
Pendlay Row
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
8 reps
8 reps
87%
74%
72%
2
Pendlay Row
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
88%
74%
2
Pendlay Row
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Face Pull
3
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
91%
74%
2
Pendlay Row
2
10 reps
RPE 8
3
Pull-Up (Assisted)
2
10 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
70%
60%
2
Pendlay Row
2
10 reps
RPE 6
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Face Pull
4
20 reps
RPE 7
5
Preacher Curl (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
85%
65%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
85%
74%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
87%
65%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
87%
74%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
88%
70%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
88%
76%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
91%
68%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
91%
76%
3
Squat (Smith Machine)
2
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
10 reps
70%
52%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
70%
50%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
80%
65%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
80%
74%
4
Back Extension
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
82%
65%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
82%
74%
4
Back Extension
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
84%
67%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
84%
76%
4
Back Extension
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
10 reps
10 reps
84%
68%
65%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
84%
74%
4
Back Extension
2
15 reps
RPE 8
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
10 reps
65%
50%
2
Stiff Leg Deadlift
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
2
5 reps
10 reps
65%
60%
4
Back Extension
3
15 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
10 reps
RPE 7
3
Skull Crusher
2
15 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 7
5
Abs Crunch (Machine)
2
15 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
72%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
72%
3
Dip (Assisted)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
8 Reps
85%
72%
2
Pendlay Row
3 Sets
10 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
20 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
80%
65%
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
80%
74%
4
Back Extension
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
2 Sets
15 Reps
@8
4
Lateral Raise (Machine)
4 Sets
15 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
85%
65%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
74%
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Standing Calf Raise
4 Sets
10 Reps
@10