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East greenlandic beast mode

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Program Description

Muscle+strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 08:25
  • Last Edited
    Sep 12, 2025 02:26

Summary

Unleash your inner strength with the "East Greenlandic Beast Mode" program! Over the course of 4 weeks, you'll engage in a rigorous 6-day weekly regimen designed to build muscle and enhance your overall performance. This program features a powerful mix of compound lifts like deadlifts and squats, along with targeted accessory work to sculpt your physique. Perfect for those equipped with a garage gym, this plan will push your limits and transform your training routine. Get ready to embrace the grind and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Quadriceps
11.3%
Front Delts
10.4%
Middle Delts
10.2%
Lats
9.5%
Chest
8.4%
Triceps
8%
Glutes
7.4%
Hamstrings
6.3%
Abs
5.7%
Biceps
5.5%
Lower Back
2.3%
Rear Delts
1%
Abductors
0.7%
Forearms
0.7%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Bar Breathing Squats
1
20 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
High Bar Breathing Squats
1
20 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Bar Breathing Squats
1
20 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Pendlay Row
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
75%
4
High Bar Squat (Barbell)
1
5 reps
75%
5
Bench Press (Barbell)
1
5 reps
75%
6
Pull-Up (Neutral Grip, Weighted)
1
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Pendlay Row
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
75%
4
High Bar Squat (Barbell)
1
5 reps
75%
5
Bench Press (Barbell)
1
5 reps
75%
6
Pull-Up (Neutral Grip, Weighted)
1
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Neutral Grip Chins
2
20 reps
RPE 10
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Neutral Grip Chins
2
20 reps
RPE 10
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Neutral Grip Chins
2
20 reps
RPE 10
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
5 reps
75%
3
Leg Press
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
3 reps
80%
3
Leg Press
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
1 reps
85%
3
Leg Press
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pendlay Row
3
5 reps
75%
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pendlay Row
3
5 reps
80%
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pendlay Row
3
3 reps
90%
3
Chest Supported Row (Machine)
2
10 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
2
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Chest Press (Machine)
2
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Bar Breathing Squats
1 Set
20 Reps
@10
3
Leg Press
2 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
2 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Neutral Grip Chins
2 Sets
20 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
75%
3
Leg Press
2 Sets
10 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pendlay Row
3 Sets
5 Reps
75%
3
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 6
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
2 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Chest Press (Machine)
2 Sets
10 Reps
@10