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Heavy Standard

by Stefan H.

Program Description

**Heavy Standard** is a comprehensive 6-week powerbuilding program designed for advanced lifters looking to maximize strength and hypertrophy. With 18 training sessions packed into just six weeks, you'll tackle a variety of heavy compound lifts, including deadlifts, squats, and bench presses, all optimized for intensity and volume. Each workout is structured to challenge your limits, featuring a mix of barbell and dumbbell exercises to ensure balanced muscle development. Get ready to elevate your training and achieve impressive gains in strength and size!

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 28, 2026 06:17
  • Last Edited
    Feb 28, 2026 06:27
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.1%
Triceps
11.1%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Chest
8.5%
Lats
7.8%
Upper Back
7.8%
Abs
6.5%
Middle Delts
4.6%
Lower Back
3.9%
Biceps
3.9%
Adductors
1.3%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
3
Chin-Up (Weighted)
4
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
3
Chin-Up (Weighted)
4
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
3
Chin-Up (Weighted)
4
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
3
Chin-Up (Weighted)
4
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
3
Chin-Up (Weighted)
4
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
3
Chin-Up (Weighted)
4
5 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
-
2
Overhead Press (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Pull-Up (Weighted)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Pull-Up (Weighted)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Pull-Up (Weighted)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Pull-Up (Weighted)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Pull-Up (Weighted)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Pull-Up (Weighted)
5
6 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
-
3
Chin-Up (Weighted)
4 Sets
5 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
4 Reps
@8
-
2
Overhead Press (Barbell)
4 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Speed Deadlift
6 Sets
2 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Dip (Weighted)
4 Sets
6 Reps
-
4
Pull-Up (Weighted)
5 Sets
6 Reps
-