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Block Periodization - AR: Assistance Phase 3

by Ryan deBrigard
3 athletes joined

Program Description

This is an assistance day to go along with the squat, bench, & deadlift days. This day does not use the reverse rep progression used in those days, aside from Incline Bench. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 10:12
  • Last Edited
    Jun 18, 2025 11:54

Summary

Unlock your strength potential with the Block Periodization - AR: Assistance Phase 3 program. Over 12 weeks, you'll engage in focused workouts designed to enhance your upper body strength and muscle endurance, all while training just once a week. This program features key exercises like the Incline Bench Press and Weighted Chin-Ups, ensuring balanced development of your chest and back. Perfect for those with a garage gym setup, this plan encourages consistent progression, pushing you to add weight as you master each movement. Get ready to elevate your lifting game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3-5 reps
RPE 6-8
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-9
3
Hammer Curl
3
8-12 reps
RPE 7-9
4
Preacher Curl (Barbell)
3
8-12 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
3-5 Reps
@6-8
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@7-9
3
Hammer Curl
3 Sets
8-12 Reps
@7-9
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@7-9