Program Description
Comeback strict press/squat focused but still hopeful for other prs chin ups close grip deadlift maybe even incline
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedAug 23, 2025 06:48
- Last EditedAug 24, 2025 12:13
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Close Grip)
2
1
5 reps
999 reps
-
-
2
Kneeling Overhead Press
6
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3 reps
999 reps
-
-
2
Kneeling Overhead Press
6
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
9 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
5 reps
999 reps
-
-
2
Kneeling Overhead Press
6
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Kneeling Overhead Press
7
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3 reps
999 reps
-
-
2
Kneeling Overhead Press
7
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
4
9 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 10
2
Kneeling Overhead Press
7
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
3
3 reps
-
3
High Bar Squat (Barbell)
1
5 reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
High Bar Squat (Barbell)
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
2
1
5 reps
999 reps
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
2
1
5 reps
999 reps
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
1
1
1
5 reps
3 reps
999 reps
-
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
2
1
5 reps
999 reps
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
7
-
9
Pec Deck (Machine)
7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
7
-
9
Pec Deck (Machine)
7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
7 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
7
-
9
Pec Deck (Machine)
7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
5 reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
2
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
5
-
9
Pec Deck (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
-
9
Pec Deck (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Chin-Up (Bodyweight)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Incline Bench Press (Barbell)
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)2 Sets
1 Set
5 Reps
999 Reps
-
-
2
Kneeling Overhead Press6 Sets
AMRAP
@9
3
Incline Bench Press (Barbell)3 Sets
8 Reps
-
4
Pec Deck (Machine)4 Sets
AMRAP
-
5
Lateral Raise (Cable)3 Sets
-
6
Plank (Weighted)3 Sets
-
Day 2
1
Back Extension1 Set
-
2
Front Squat (Barbell)6 Sets
3 Reps
-
3
High Bar Squat (Barbell)1 Set
3+ Reps
-
4
Wall Sit Hold1 Set
-
5
Seated Calf Raise3 Sets
-
Day 3
1
Back Extension1 Set
-
2
Chin-Up (Bodyweight)3 Sets
AMRAP
-
3
Overhead Press (Barbell)5 Sets
1 Reps
-
4
Deadlift (Barbell)2 Sets
1 Set
5 Reps
999 Reps
-
-
5
Pendlay Row2 Sets
5 Reps
@8
6
Barbell Row2 Sets
10 Reps
@8
7A
Lat Pulldown2 Sets
-
7B
Lat Pulldown (Close Grip)2 Sets
-
8
Face Pull5 Sets
-
9
Bicep Curl (EZ Bar)4 Sets
-
10
Preacher Curl (Dumbbell)2 Sets
-
Day 5
1
Chin-Up (Bodyweight)3 Sets
-
2
Hanging Leg Raise3 Sets
-
3
Leg Extension7 Sets
-
4
Decline Sit Up (Weighted)7 Sets
-
5
Seated Calf Raise4 Sets
-
6
Lateral Raise (Machine)7 Sets
-
7
Face Pull7 Sets
-
8
Bicep Curl (Barbell)4 Sets
-
9A
Cable Wrist Curls4 Sets
-
9B
Reverse Cable Curl4 Sets
-
Day 4
1
High Bar Squat (Barbell)5 Sets
5 Reps
-
2
Front Squat (Barbell)1 Set
3+ Reps
-
3
Kneeling Overhead Press6 Sets
-
4
Chin-Up (Bodyweight)3 Sets
-
5
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
6
Deadlift (Paused)2 Sets
3 Reps
-
7
Incline Bench Press (Barbell)3 Sets
8 Reps
-
8
Overhead Tricep Extension (Cable)7 Sets
-
9
Pec Deck (Machine)7 Sets
-