logo
BoostcampPNG

Operation Staunch

by J C.
1 athletes joined

Program Description

This program is a hybrid of two others. It uses the SBS Strength program for its 5 day layout and percentages but uses the sets & reps scheme from Bullmastiff for his main lift. All credit goes to StrongerByScience & Alexander Bromley for their work. This program is just a bastard child of the two.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2025 11:17
  • Last Edited
    Jul 23, 2025 09:58

Summary

**Operation Staunch** is a comprehensive 6-week training program designed to build strength and muscle across all major muscle groups. Committing to 5 days a week, you'll engage in a mix of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, ensuring a balanced approach to your fitness goals. Each workout is structured with targeted sets and rep schemes to maximize intensity and results. Equip yourself with determination and watch as you transform your strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Triceps
9.6%
Middle Delts
9.3%
Front Delts
8.5%
Quadriceps
8.2%
Biceps
7.7%
Lats
7.7%
Glutes
7.3%
Hamstrings
6.3%
Chest
5.2%
Calves
4.4%
Lower Back
3.7%
Abs
3.4%
Rear Delts
3.2%
Forearms
1.5%
Adductors
1.4%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
4
10 reps
70%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
9 reps
72.5%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Overhead Press (Barbell)
4
9 reps
72.5%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77.5%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
82.5%
2
Overhead Press (Barbell)
4
7 reps
77.5%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Zercher Squat (Barbell)
4
10 reps
70%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Zercher Squat (Barbell)
4
9 reps
72.5%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Zercher Squat (Barbell)
4
8 reps
75%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Zercher Squat (Barbell)
4
9 reps
72.5%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Zercher Squat (Barbell)
4
8 reps
75%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
82.5%
2
Zercher Squat (Barbell)
4
7 reps
77.5%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
4
10 reps
70%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
9 reps
72.5%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
80%
2
Incline Bench Press (Barbell)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Barbell)
4
9 reps
72.5%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
77.5%
2
Incline Bench Press (Barbell)
4
8 reps
75%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
82.5%
2
Incline Bench Press (Barbell)
4
7 reps
77.5%
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Front Squat (Paused)
4
10 reps
70%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Front Squat (Paused)
4
9 reps
72.5%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Front Squat (Paused)
4
8 reps
75%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
72.5%
2
Front Squat (Paused)
4
9 reps
72.5%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
77.5%
2
Front Squat (Paused)
4
8 reps
75%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
82.5%
2
Front Squat (Paused)
4
7 reps
77.5%
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
4
10 reps
70%
3
Dip (Weighted)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
9 reps
72.5%
3
Dip (Weighted)
3
11 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
80%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Dip (Weighted)
3
10 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
72.5%
2
Romanian Deadlift (Barbell)
4
9 reps
72.5%
3
Dip (Weighted)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
77.5%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Dip (Weighted)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
82.5%
2
Romanian Deadlift (Barbell)
4
7 reps
77.5%
3
Dip (Weighted)
3
12 reps
RPE 8
4
Calf Raise (Leg Press)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Overhead Press (Barbell)
4 Sets
10 Reps
70%
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Zercher Squat (Barbell)
4 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
70%
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Incline Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
70%
2
Front Squat (Paused)
4 Sets
10 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 5
1
Pull-Up (Weighted)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
70%
3
Dip (Weighted)
3 Sets
12 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8