Program Description
After deload week, either start program over or test 1RM.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 31, 2024 04:12
- Last EditedJun 18, 2025 09:26
Summary
Unleash your power with the Sherman Strength Meso program, a comprehensive 8-week journey designed for serious lifters. Committing to five days a week, you'll tackle a variety of barbell and cable exercises, including squats, deadlifts, and bench presses, all aimed at building strength and muscle across your entire body. This program is perfect for those with a garage gym setup, offering a structured approach to elevate your lifting game. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Chest
13.5%
Front Delts
12.4%
Quadriceps
11.2%
Glutes
9.8%
Middle Delts
8%
Hamstrings
7.7%
Lower Back
6.1%
Upper Back
3.6%
Biceps
3.2%
Abs
1.9%
Rear Delts
1.8%
Calves
1.8%
Lats
1.5%
Adductors
1.3%
Forearms
0.9%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
81%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
83%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
84%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
86%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
88%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
4 reps
89%
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Lateral Raise (Cable)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
64%
2
Bench Press (Barbell)
4
4 reps
64%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
81%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
83%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
84%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
86%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
88%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
89%
2
Front Squat (Barbell)
5
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
64%
2
Seated Overhead Press (Barbell)
4
4 reps
64%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
81%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
83%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
84%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
86%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
88%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
89%
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6
4
Face Pull
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
48%
2
Bench Press (Barbell)
4
4 reps
48%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
81%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
83%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
84%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
86%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
88%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
89%
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Good Morning
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
48%
2
Seated Overhead Press (Barbell)
4
4 reps
48%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
81%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
83%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
84%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
86%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
88%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
89%
2
Bicep Curl (Cable)
4
10 reps
RPE 6
3
Skull Crusher (Barbell)
3
10 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 6
5
Standing Calf Raise
3
10 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Barbell)4 Sets
4 Reps
81%
2
Bench Press (Barbell)5 Sets
5 Reps
@6
3
Incline Bench Press (Barbell)4 Sets
10 Reps
@6
4
Lateral Raise (Cable)3 Sets
10 Reps
@6
Day 2
1
Deadlift (Barbell)4 Sets
4 Reps
81%
2
Front Squat (Barbell)5 Sets
5 Reps
@6
3
Seated Row (Cable)3 Sets
10 Reps
@6
Day 3
1
Bench Press (Barbell)4 Sets
4 Reps
81%
2
Seated Overhead Press (Barbell)5 Sets
5 Reps
@6
3
Incline Bench Press (Barbell)4 Sets
10 Reps
@6
4
Face Pull3 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)4 Sets
4 Reps
81%
2
Deadlift (Barbell)5 Sets
5 Reps
@6
3
Good Morning3 Sets
10 Reps
@6
Day 5
1
Bench Press (Barbell)4 Sets
4 Reps
81%
2
Bicep Curl (Cable)4 Sets
10 Reps
@6
3
Skull Crusher (Barbell)3 Sets
10 Reps
@6
4
Tricep Rope Push Down (Cable)3 Sets
10 Reps
@6
5
Standing Calf Raise3 Sets
10 Reps
@6