logo
BoostcampPNG

Shockwave Protocol

by Vincent B.
3 athletes joined

Program Description

Begin the protocol. Begin the ascension.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 15, 2024 09:00
  • Last Edited
    Jun 18, 2025 12:58

Summary

Unleash your potential with the Shockwave Protocol, a dynamic 10-week strength training program designed for serious lifters. Committing just four days a week, you'll target both upper and lower body strength through a mix of compound and isolation exercises, including barbell squats, bench presses, and deadlifts. Each session is structured to progressively challenge your muscles, ensuring consistent growth and development. Get ready to elevate your performance and transform your physique with this comprehensive workout plan!
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
2 reps
50%
65%
75%
80%
90%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
2 reps
50%
65%
75%
80%
90%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
75%
80%
95%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
80%
85%
90%
95%
100%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (Barbell)
4
12 reps
RPE 7
5
Hammer Curl
4
12 reps
RPE 7
6
Shrug (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
3 reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
8 reps
6 reps
4 reps
3 reps
50%
65%
70%
75%
2
Squat (Barbell)
6
2 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
3 reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
2 reps
50%
65%
75%
80%
90%
2
Squat (Barbell)
6
2 reps
75%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
3 reps
2 reps
50%
65%
70%
75%
80%
90%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
65%
70%
75%
95%
2
Squat (Barbell)
7
2 reps
75%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
1 reps
50%
65%
70%
75%
80%
95%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
2 reps
65%
70%
70%
80%
90%
2
Squat (Barbell)
7
2 reps
75%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
3 reps
1 reps
50%
65%
70%
75%
80%
95%
2
Deadlift (Barbell)
6
1 reps
65%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
1 reps
1 reps
50%
65%
75%
85%
90%
95%
100%
2
Squat (Barbell)
6
2 reps
75%
3
Back Extension
3
20 reps
RPE 7
4
Standing Calf Raise
3
15-25 reps
RPE 7
5
Leg Extension
3
10-12 reps
RPE 7
6
Leg Curl
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Chest Fly (Cable)
3
8-12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hammer Curl
4
10-15 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Good Morning
3
8 reps
RPE 8
5
Hack Squat
4
12-15 reps
RPE 8
6
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
7
Leg Curl
4
10-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
3 Reps
50%
65%
75%
80%
85%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
5
Hammer Curl
4 Sets
12 Reps
@7
6
Shrug (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
3 Reps
3 Reps
50%
65%
70%
75%
80%
85%
2
Deadlift (Barbell)
6 Sets
1 Reps
65%
3
Back Extension
3 Sets
20 Reps
@7
4
Standing Calf Raise
3 Sets
15-25 Reps
@7
5
Leg Extension
3 Sets
10-12 Reps
@7
6
Leg Curl
3 Sets
10-12 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Hammer Curl
4 Sets
10-15 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@8
2
Leg Press
3 Sets
15-20 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Good Morning
3 Sets
8 Reps
@8
5
Hack Squat
4 Sets
12-15 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@8
7
Leg Curl
4 Sets
10-15 Reps
@8