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Krazy Kolozy Plan

by John Koeune
5 athletes joined

Program Description

Pain & Torture

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 02, 2024 05:50
  • Last Edited
    Jun 18, 2025 01:00

Summary

Get ready to transform your strength with the Krazy Kolozy Plan! This 4-week program, designed for three days a week, focuses on heavy compound lifts using the Smith Machine to maximize muscle engagement and stability. Each session includes targeted exercises like squats, bench presses, and deadlifts, ensuring you build power in your legs, chest, and back. Perfect for those with a garage gym setup, this plan will push your limits and elevate your fitness game. Embrace the challenge and watch your strength soar!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Seated Military Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Seated Military Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Seated Military Press (Smith Machine)
3
5 reps
85%
4
Seated Military Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Seated Military Press (Smith Machine)
3
5 reps
85%
4
Seated Military Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5 Reps
85%
2
Bench Press (Smith Machine)
3 Sets
5 Reps
85%
3
Deadlift (Smith Machine)
3 Sets
5 Reps
85%
Day 2
1
Squat (Smith Machine)
3 Sets
5 Reps
85%
2
Seated Military Press (Smith Machine)
3 Sets
5 Reps
85%
3
Deadlift (Smith Machine)
3 Sets
5 Reps
85%
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
85%
2
Bench Press (Smith Machine)
3 Sets
5 Reps
85%
3
Deadlift (Smith Machine)
3 Sets
5 Reps
85%