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BoostcampPNG

Pissing Excellence

by Jake Q.
1 athletes joined

Program Description

Increase overall strength, while complementing muscle size and fullness.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 11, 2026 09:39
  • Last Edited
    Jan 12, 2026 04:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Hamstrings
11%
Glutes
9.8%
Triceps
9.5%
Abs
9%
Upper Back
7.6%
Lats
7.3%
Front Delts
7.2%
Chest
6.7%
Biceps
5.8%
Calves
3.1%
Middle Delts
2.8%
Lower Back
2.7%
Rear Delts
2.5%
Forearms
2.4%
Adductors
1.6%
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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
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
4
Standing Calf Raise
5
12 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Plank (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
4
12 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Pendlay Row
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9
7
Pull-Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Cable Crunch
3
12 reps
-
8
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Lateral Raise (Cable)
4
10-12 reps
-
8
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10-12 reps
-
3
Preacher Curl (EZ Bar)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Row (Cable)
3
8-10 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Front Squat (Paused)
3 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
4
Standing Calf Raise
5 Sets
12 Reps
@9
5
Cable Crunch
3 Sets
12 Reps
@9
6
Plank (Weighted)
3 Sets
-
Day 2
1
Bench Press (Barbell)
6 Sets
3 Reps
75%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
10 Reps
@9
4
Pullover (Dumbbell)
4 Sets
12 Reps
-
5
Dip (Weighted)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
75%
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Pendlay Row
3 Sets
12 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
5
Lat Pulldown
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Hack Squat
3 Sets
10-12 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
8
Decline Sit Up (Bodyweight)
3 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Face Pull
3 Sets
10-12 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Pec Deck (Machine)
3 Sets
8-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-
7
Seated Row (Cable)
3 Sets
8-10 Reps
-
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
-