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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 21, 2025 12:55
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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
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