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Fawaz training program

by Fawaz A.
2 athletes joined
5.0
(1 rating)

Program Description

To improve your power in deadlift and squat and bench press

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 07:54
  • Last Edited
    Jun 18, 2025 08:52

Summary

The Fawaz training program is a comprehensive 4-week strength-building journey designed for those ready to elevate their fitness game. With four training days each week, you'll focus on key compound lifts like squats, deadlifts, and bench presses, complemented by accessory exercises to enhance muscle growth and stability. This program is perfect for anyone looking to increase their strength and improve overall performance in the gym. Get ready to push your limits and achieve noticeable results!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
70%
2
Squat (Barbell)
3
6 reps
60%
3
Bench Press (Paused)
2
3
3 reps
6 reps
70%
60%
4
Hanging Toes To Bar
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
75%
2
Tempo Squat (Barbell)
3
4 reps
65%
3
Bench Press (Paused)
2
3 reps
75%
4
Tempo Bench Press
3
4 reps
65%
5
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
80%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Long Pause Bench Press
2
2 reps
80%
4
Tempo Bench Press
3
4 reps
70%
5
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
85%
2
Tempo Squat (Barbell)
3
4 reps
75%
3
Long Pause Bench Press
2
3 reps
85%
4
Tempo Bench Press
3
4 reps
75%
5
Dip (Bodyweight)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
70%
2
Deadlift (Barbell)
3
6 reps
60%
3
Pendlay Row
4
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
8 reps
RPE 7.5
5
Dumbbell Row
4
8 reps
RPE 7.5
6
Tricep Extension (Cable)
4
8 reps
RPE 7.5
7
Copenhagen Plank
4
0.5 mins
RPE 6.5-7
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
75%
2
Deadlift (Paused)
3
5 reps
65%
3
Pendlay Row
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
7
Copenhagen Plank
4
0.5 mins
RPE 8
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
80%
2
Deadlift (Paused)
3
5 reps
70%
3
Pendlay Row
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
7
Copenhagen Plank
4
0.5 mins
RPE 8
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
85%
2
Deadlift (Paused)
3
5 reps
75%
3
Pendlay Row
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
7
Copenhagen Plank
4
0.5 reps
RPE 8
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
60%
2
Clean and Press
4
4 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8 reps
RPE 7.5
5
High Pull
3
8 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Box Jump
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
65%
2
Clean and Press
4
4 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 8
5
High Pull
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Box Jump
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
70%
2
Clean and Press
4
4 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 8
5
High Pull
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Box Jump
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
75%
2
Clean and Press
4
4 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 8
5
High Pull
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Box Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
65%
2
Bench Press (Paused)
4
4 reps
65%
3
Deadlift (Barbell)
3
4 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
2 reps
70%
75%
2
Bench Press (Paused)
1
3
4 reps
2 reps
70%
75%
3
Deadlift (Barbell)
1
2
4 reps
2 reps
70%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
2 reps
75%
80%
2
Bench Press (Paused)
1
3
4 reps
2 reps
75%
80%
3
Deadlift (Barbell)
1
2
4 reps
2 reps
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
2 reps
80%
85%
2
Bench Press (Paused)
2
2
2 reps
1 reps
85%
90%
3
Deadlift (Barbell)
1
2
4 reps
2 reps
80%
85%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Paused)
1 Set
2 Reps
70%
2
Squat (Barbell)
3 Sets
6 Reps
60%
3
Bench Press (Paused)
2 Sets
3 Sets
3 Reps
6 Reps
70%
60%
4
Hanging Toes To Bar
4 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Paused)
1 Set
2 Reps
70%
2
Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Pendlay Row
4 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7.5
5
Dumbbell Row
4 Sets
8 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
8 Reps
@7.5
7
Copenhagen Plank
4 Sets
0.5 mins
@6.5-7
8
Glute Bridge (Bodyweight)
3 Sets
20 Reps
@8
Day 3
1
Spoto Press
3 Sets
5 Reps
60%
2
Clean and Press
4 Sets
4 Reps
@7.5
3
Lat Pulldown
3 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8 Reps
@7.5
5
High Pull
3 Sets
8 Reps
@6.5
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6.5
7
Box Jump
3 Sets
8-10 Reps
@6.5
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
65%
2
Bench Press (Paused)
4 Sets
4 Reps
65%
3
Deadlift (Barbell)
3 Sets
4 Reps
65%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Fawaz A.Age 48, Man
5 months ago
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program For me and my team in the gym Keep going strong