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BoostcampPNG

hooker off-season

by rafael frança

Program Description

off season

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 28, 2025 09:39
  • Last Edited
    Oct 28, 2025 09:42
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.3%
Hamstrings
12.7%
Quadriceps
11.8%
Triceps
8.6%
Abs
8%
Other
7.2%
Lower Back
6.5%
Biceps
6.1%
Upper Back
5.7%
Lats
5.1%
Chest
4.6%
Front Delts
4.3%
Middle Delts
3.2%
Adductors
1.4%
Forearms
1%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
4
4-6 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
85%
3
Hip Thrust (Barbell)
3
6-8 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
85%
3
Hip Thrust (Barbell)
3
6-8 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
85%
3
Hip Thrust (Barbell)
3
6-8 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
85%
3
Hip Thrust (Barbell)
3
6-8 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
90%
2
Deadlift (Barbell)
4
3-5 reps
90%
3
Hip Thrust (Barbell)
4
5-7 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
90%
2
Deadlift (Barbell)
4
3-5 reps
90%
3
Hip Thrust (Barbell)
4
5-7 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
90%
2
Deadlift (Barbell)
4
3-5 reps
90%
3
Hip Thrust (Barbell)
4
5-7 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
90%
2
Deadlift (Barbell)
4
3-5 reps
90%
3
Hip Thrust (Barbell)
4
5-7 reps
-
4
Deadlift (Paused)
1
30-45 mins
80%
5
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
10m Sprint
8
-
2
Hill Sprint
6
-
3
Lateral Bounds
3
3-6 reps
-
4
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
85%
2A
Pendlay Row
4
6-8 reps
-
2B
Overhead Press (Barbell)
4
4-6 reps
-
3
Pull-Up (Weighted)
4
6-10 reps
-
4A
Dip (Weighted)
3
8-12 reps
-
4B
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Run
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
4
4 mins
90%
2
Nordic Curl
3
5-8 reps
-
3
Plank
3
30-60 mins
-
4
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
65%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
65%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
65%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
65%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3-5 reps
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
75%
3
Leg Press
3
8-10 reps
-
4A
Hammer Curl (Dumbbell)
3
10-12 reps
-
4B
Overhead Extension (Dumbbell)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
85%
85%
85%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
85%
85%
85%
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Deadlift (Paused)
1 Set
30-45 mins
80%
5
Run
1 Set
25 mins
-
Day 2
1
10m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
-
-
2
Hill Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
3
Lateral Bounds
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
-
-
-
4
Run
1 Set
30 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
85%
85%
85%
85%
2A
Pendlay Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2B
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4A
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Run
1 Set
25 mins
-
Day 4
1
Sprint
1 Set
1 Set
1 Set
1 Set
4 mins
4 mins
4 mins
4 mins
90%
90%
90%
90%
2
Nordic Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
3
Plank
1 Set
1 Set
1 Set
30-60 mins
30-60 mins
30-60 mins
-
-
-
4
Run
1 Set
30 mins
-
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
80%
80%
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
65%
65%
65%
3
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4B
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 6
1
Run
1 Set
40 mins
-