Sherman Strength Meso

by Kyle Sherman

Program Description

After deload week, either start program over or test 1RM.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 04:12
  • Last Edited
    Jun 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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 Pull
3 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)
4 Sets
4 Reps
81%
2
Deadlift (Barbell)
5 Sets
5 Reps
@6
3
Good Morning
3 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 Raise
3 Sets
10 Reps
@6