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BoostcampPNG

Sussy Strength 2 (2026)

by Jared S.

Program Description

4 days per week, based on jacked and tan but tailored for myself

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 29, 2025 02:52
  • Last Edited
    Dec 30, 2025 05:19
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.4%
Triceps
13.6%
Chest
9.9%
Upper Back
8.9%
Quadriceps
7.8%
Glutes
7.8%
Hamstrings
7.8%
Biceps
7.2%
Lats
5.7%
Middle Delts
5%
Abs
4.8%
Forearms
4.1%
Lower Back
1.5%
Adductors
1.1%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 7
2
Squat (Barbell)
2
5 reps
65%
3
Bench Press (Paused)
3
8 reps
50%
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8-9
5
Lat Pulldown
2
12 reps
RPE 8-9
6
Face Pull
2
12 reps
RPE 8-9
7
Bayesian Curl
4
8 reps
RPE 8-9
8
Dead Hang
3
0.2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9
2
Squat (Barbell)
2
5 reps
65%
3
Bench Press (Paused)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lat Pulldown
2
12 reps
-
6
Face Pull
2
12 reps
-
7
Bayesian Curl
4
8 reps
RPE 8-9
8
Dead Hang
3
0.25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Squat (Barbell)
2
5 reps
65%
3
Bench Press (Paused)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lat Pulldown
2
12 reps
-
6
Face Pull
2
12 reps
-
7
Bayesian Curl
4
8 reps
RPE 8-9
8
Dead Hang
3
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Barbell)
2
5 reps
65%
3
Bench Press (Paused)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lat Pulldown
2
12 reps
-
6
Face Pull
2
12 reps
-
7
Bayesian Curl
4
8 reps
RPE 8-9
8
Dead Hang
3
0.4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
2
5 reps
65%
3
Bench Press (Paused)
3
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Lat Pulldown
2
12 reps
-
6
Face Pull
2
12 reps
-
7
Bayesian Curl
4
8 reps
RPE 8-9
8
Dead Hang
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
2
5 reps
65%
3
Bayesian Curl
4
8 reps
RPE 8-9
4
Dead Hang
3
0.6 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 9
2
Squat (Barbell)
2
5 reps
75%
3
Bench Press (Paused)
3
8 reps
-
4
Chin-Up (Bodyweight)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
2
5 reps
75%
3
Bench Press (Paused)
3
8 reps
-
4
Chin-Up (Bodyweight)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
2
5 reps
75%
3
Bench Press (Paused)
3
8 reps
-
4
Chin-Up (Bodyweight)
3
7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Barbell)
2
5 reps
75%
3
Bench Press (Paused)
3
8 reps
-
4
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
2
5 reps
75%
3
Bench Press (Paused)
3
8 reps
-
4
Chin-Up (Bodyweight)
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Close Grip)
2
12 reps
50%
4
Belt Squat
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 8-9
6
Upright Row (Barbell)
5
8 reps
RPE 8.5
7
Dead Hang
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Close Grip)
2
12 reps
50%
4
Belt Squat
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 8-9
6
Upright Row (Barbell)
5
8 reps
RPE 8.5
7
Dead Hang
3
0.25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Close Grip)
2
12 reps
50%
4
Belt Squat
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 8-9
6
Upright Row (Barbell)
5
8 reps
RPE 8.5
7
Dead Hang
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Close Grip)
2
12 reps
50%
4
Belt Squat
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 8-9
6
Upright Row (Barbell)
5
8 reps
RPE 8.5
7
Dead Hang
3
0.4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
70%
3
Bench Press (Close Grip)
2
12 reps
50%
4
Belt Squat
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
RPE 8-9
6
Upright Row (Barbell)
5
8 reps
RPE 8.5
7
Dead Hang
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
-
3
Face Pull
3
12 reps
-
4
Upright Row (Barbell)
5
8 reps
-
5
Dead Hang
3
0.6 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Belt Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Belt Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Belt Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Belt Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Belt Squat
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
2
Bench Press (Close Grip)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
65%
3
Sling Shot Bench Press (Barbell)
3
3 reps
-
4
Pendlay Row
3
8 reps
60%
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
65%
3
Sling Shot Bench Press (Barbell)
3
3 reps
-
4
Pendlay Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
65%
3
Sling Shot Bench Press (Barbell)
3
3 reps
-
4
Pendlay Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
65%
3
Sling Shot Bench Press (Barbell)
3
3 reps
-
4
Pendlay Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
65%
3
Sling Shot Bench Press (Barbell)
3
3 reps
-
4
Pendlay Row
3
8 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Pendlay Row
3
8 reps
-
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
75%
3
Pendlay Row
3
8 reps
-
4
Sling Shot Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
75%
3
Pendlay Row
3
8 reps
-
4
Sling Shot Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
75%
3
Pendlay Row
3
8 reps
-
4
Sling Shot Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
75%
3
Pendlay Row
3
8 reps
-
4
Sling Shot Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
75%
3
Pendlay Row
3
8 reps
-
4
Sling Shot Bench Press (Barbell)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
50%
4
Belt Squat
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
6
Bayesian Curl
4
8 reps
RPE 8-9
7
Dead Hang
3
0.2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Belt Squat
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
6
Bayesian Curl
4
8 reps
RPE 8-9
7
Dead Hang
3
0.25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Belt Squat
3
12 reps
-
5
Bayesian Curl
4
8 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
7
Dead Hang
3
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Belt Squat
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
6
Dead Hang
3
0.4 mins
-
7
Bayesian Curl
4
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Belt Squat
3
12 reps
-
5
Bayesian Curl
4
8 reps
RPE 8-9
6
Dead Hang
3
0.5 mins
-
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9
3
Bayesian Curl
4
8 reps
RPE 8-9
4
Dead Hang
3
0.6 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
50%
4
Pull-Up (Bodyweight)
3
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
75%
3
Bench Press (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
-
2
Bench Press (Close Grip)
1
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
8 Reps
@7
2
Squat (Barbell)
2 Sets
5 Reps
65%
3
Bench Press (Paused)
3 Sets
8 Reps
50%
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8-9
5
Lat Pulldown
2 Sets
12 Reps
@8-9
6
Face Pull
2 Sets
12 Reps
@8-9
7
Bayesian Curl
4 Sets
8 Reps
@8-9
8
Dead Hang
3 Sets
0.2 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
8 Reps
@7
2
Bench Press (Barbell)
2 Sets
5 Reps
70%
3
Bench Press (Close Grip)
2 Sets
12 Reps
50%
4
Belt Squat
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
@8-9
6
Upright Row (Barbell)
5 Sets
8 Reps
@8.5
7
Dead Hang
3 Sets
0.2 mins
-
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
5 Reps
65%
3
Sling Shot Bench Press (Barbell)
3 Sets
3 Reps
-
4
Pendlay Row
3 Sets
8 Reps
60%
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8-9
Day 4
1
Overhead Press (Barbell)
1 Set
8 Reps
@7
2
Overhead Press (Barbell)
3 Sets
5 Reps
75%
3
Bench Press (Barbell)
4 Sets
8 Reps
50%
4
Belt Squat
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8-9
6
Bayesian Curl
4 Sets
8 Reps
@8-9
7
Dead Hang
3 Sets
0.2 mins
-