logo
BoostcampPNG

The Iron Ladder

by Jayden S.

Program Description

Yuh

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 03, 2025 12:33
  • Last Edited
    Sep 06, 2025 10:31

Summary

Elevate your strength game with "The Iron Ladder," a focused 5-week program designed for serious lifters. Committing just one day a week, you'll push your limits with foundational exercises like the bench press, squat, and deadlift, testing your 4-rep max to set the stage for progress. Each session is crafted to maximize intensity and results, ensuring you build strength efficiently. Gear up for a transformative journey that will redefine your lifting potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
10.5%
Glutes
9.8%
Hamstrings
9.8%
Chest
9.5%
Upper Back
9.1%
Quadriceps
8.7%
Lats
8%
Abs
6.4%
Biceps
5.1%
Lower Back
3.8%
Middle Delts
2.5%
Forearms
2.5%
Adductors
1.5%
Rear Delts
0.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
4 reps
-
2
Squat (Barbell)
4
4 reps
-
3
Deadlift (Barbell)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Bench Press (Wide Grip)
3
4-8 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Bench Press (Wide Grip)
3
4-8 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Bench Press (Close Grip)
3
4-8 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Military Press (Barbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
15 reps
RPE 6
2
Bench Press (Close Grip)
3
4-8 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Military Press (Barbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5
Dumbbell Bench Pullover
3
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
4
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5
Dumbbell Bench Pullover
3
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
Upright Row (Barbell)
3
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
4-8 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
5
Upright Row (Barbell)
3
6-10 reps
RPE 9
6
Abs Crunch (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 10
2
Single Leg Press
3
6-10 reps
RPE 9
3
Deficit Deadlift (Barbell)
3
4-8 reps
RPE 10
4
Good Morning
3
6-10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
RPE 9
6
Farmer's Walk (Weighted)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
RPE 10
2
Single Leg Press
3
6-10 reps
RPE 9
3
Deficit Deadlift (Barbell)
3
4-8 reps
RPE 10
4
Good Morning
3
6-10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
6 reps
RPE 9
6
Farmer's Walk (Weighted)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
4-8 reps
RPE 10
2
Single Leg Press
3
6-10 reps
RPE 9
3
Deficit Deadlift (Barbell)
3
4-8 reps
RPE 10
4
Good Morning
3
6-10 reps
RPE 9
5
Abs Crunch (Machine)
3
10 reps
RPE 9
6
Farmer's Walk (Weighted)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
4-8 reps
RPE 10
2
Single Leg Press
3
6-10 reps
RPE 9
3
Deficit Deadlift (Barbell)
3
4-8 reps
RPE 10
4
Good Morning
3
6-10 reps
RPE 9
5
Abs Crunch (Machine)
3
10 reps
RPE 9
6
Farmer's Walk (Weighted)
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
4 Reps
-
2
Squat (Barbell)
4 Sets
4 Reps
-
3
Deadlift (Barbell)
4 Sets
4 Reps
-