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A Poet's Practice

by Emil-August T.
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 18, 2025 01:51
  • Last Edited
    Jun 18, 2025 09:13

Summary

Embark on a transformative 9-week journey with "A Poet's Practice," designed for those ready to elevate their strength and technique. This program features four training days each week, focusing on essential lifts like the Power Clean, Squat, and Deadlift, complemented by targeted accessory work. With a blend of barbell and machine exercises, you'll sculpt your legs, glutes, and back while honing your Olympic lifting skills. Get ready to push your limits and embrace the art of strength training!
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
4
7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
4
7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
4
7 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Chin-Up (Weighted)
3
4-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 8
6
Chest Fly (Machine)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lying Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
4 reps
RPE 6
2
Squat (Barbell)
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
7 reps
RPE 8
5
Lying Leg Curl
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Squat (Barbell)
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Lying Leg Curl
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lying Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
4 reps
RPE 6
2
Squat (Barbell)
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
7 reps
RPE 8
5
Lying Leg Curl
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Squat (Barbell)
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Lying Leg Curl
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lying Leg Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
4 reps
RPE 6
2
Squat (Barbell)
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 8
4
Leg Extension
3
7 reps
RPE 8
5
Lying Leg Curl
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 6
2
Squat (Barbell)
4
3 reps
RPE 8
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
6 reps
RPE 8
5
Lying Leg Curl
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
3
4-8 reps
RPE 8
3
Overhead Press (Machine)
3
6 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 3
1
Power Clean
3 Sets
5 Reps
@6
2
Squat (Barbell)
4 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Lying Leg Curl
3 Sets
8 Reps
@8
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
@8
2
Leg Press
3 Sets
12 Reps
@8
3
Back Extension (Weighted)
3 Sets
12 Reps
@8
4
Leg Extension
2 Sets
12-15 Reps
@8
5
Lying Leg Curl
2 Sets
12-15 Reps
@8
Day 2
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8
3
Chin-Up (Weighted)
3 Sets
4-8 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8
6
Chest Fly (Machine)
2 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@8
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@8
3
Overhead Press (Machine)
3 Sets
10 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@8