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The Griz

by Wolf N.

Program Description

*screaming*

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 20, 2026 05:29
  • Last Edited
    Feb 20, 2026 07:06
Muscle Engagement
Front
Back
MuscleSet
Front Delts
20.5%
Triceps
20.2%
Chest
15.5%
Glutes
6.8%
Hamstrings
6.8%
Middle Delts
6.6%
Quadriceps
6.2%
Abs
5.8%
Lower Back
2.2%
Biceps
1.9%
Forearms
1.6%
Adductors
1.5%
Upper Back
1.4%
Neck
1.4%
Rear Delts
1.1%
Calves
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Floor Press (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
6
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Floor Press (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
6
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Floor Press (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
6
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Floor Press (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
6
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
1 reps
1 reps
1 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Bench Press (Close Grip)
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
1 reps
1 reps
1 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Bench Press (Close Grip)
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
1 reps
1 reps
1 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Bench Press (Close Grip)
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
1 reps
1 reps
1 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Bench Press (Close Grip)
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
4
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
5
8 reps
RPE 8
4
Zercher Shrug
1
100 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
5
8 reps
RPE 8
4
Zercher Shrug
1
100 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
5
8 reps
RPE 8
4
Zercher Shrug
1
100 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Overhead Press (Barbell)
5
8 reps
RPE 8
4
Zercher Shrug
1
100 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Overhead Press (Dumbbell)
6
6 reps
RPE 8
3
Zercher Shrug
1
160 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Overhead Press (Dumbbell)
6
6 reps
RPE 8
3
Zercher Shrug
1
160 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Overhead Press (Dumbbell)
6
6 reps
RPE 8
3
Zercher Shrug
1
160 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
3 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7.5
2
Overhead Press (Dumbbell)
6
6 reps
RPE 8
3
Zercher Shrug
1
160 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Bodyweight)
5
8 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5
DOH Barbell Hold
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Bodyweight)
5
8 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5
DOH Barbell Hold
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Bodyweight)
5
8 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5
DOH Barbell Hold
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dip (Bodyweight)
5
8 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
5
DOH Barbell Hold
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
RPE 6
2
Overhead Press (Barbell)
5
10 reps
RPE 6
3
Dip (Bodyweight)
1
50 reps
-
4
Bench Press (Close Grip)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
6
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
RPE 6
2
Overhead Press (Barbell)
5
10 reps
RPE 6
3
Dip (Bodyweight)
1
50 reps
-
4
Bench Press (Close Grip)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
6
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
RPE 6
2
Overhead Press (Barbell)
5
10 reps
RPE 6
3
Dip (Bodyweight)
1
50 reps
-
4
Bench Press (Close Grip)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
6
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
RPE 6
2
Overhead Press (Barbell)
5
10 reps
RPE 6
3
Dip (Bodyweight)
1
50 reps
-
4
Bench Press (Close Grip)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
6
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Zercher Shrug
1
30 reps
RPE 8
4
Bench Press (Barbell)
6
6 reps
RPE 6
5
Bench Press (Dumbbell)
4
15 reps
RPE 7
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Zercher Shrug
1
30 reps
RPE 8
4
Bench Press (Barbell)
6
6 reps
RPE 6
5
Bench Press (Dumbbell)
4
15 reps
RPE 7
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Zercher Shrug
1
30 reps
RPE 8
4
Bench Press (Barbell)
6
6 reps
RPE 6
5
Bench Press (Dumbbell)
4
15 reps
RPE 7
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Zercher Shrug
1
30 reps
RPE 8
4
Bench Press (Barbell)
6
6 reps
RPE 6
5
Bench Press (Dumbbell)
4
15 reps
RPE 7
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Zercher Shrug
1
60 reps
RPE 8
4
Bench Press (Barbell)
5
8 reps
RPE 7
5
Bench Press (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Zercher Shrug
1
60 reps
RPE 8
4
Bench Press (Barbell)
5
8 reps
RPE 7
5
Bench Press (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Zercher Shrug
1
60 reps
RPE 8
4
Bench Press (Barbell)
5
8 reps
RPE 7
5
Bench Press (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Zercher Shrug
1
60 reps
RPE 8
4
Bench Press (Barbell)
5
8 reps
RPE 7
5
Bench Press (Dumbbell)
4
20 reps
RPE 7
6
Bicep Curl (Barbell)
5
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
4
Floor Press (Dumbbell)
3 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@8
6
Push Up
1 Set
AMRAP
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@6
@7
@8
@9
2
Dip (Bodyweight)
5 Sets
8 Reps
@8
3
Bench Press (Close Grip)
4 Sets
10 Reps
@8
4
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@8
5
DOH Barbell Hold
3 Sets
20-30 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Zercher Shrug
1 Set
30 Reps
@8
4
Bench Press (Barbell)
6 Sets
6 Reps
@6
5
Bench Press (Dumbbell)
4 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
5 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Squat (Paused)
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
5 Sets
8 Reps
@8
4
Zercher Shrug
1 Set
100 Reps
@7.5