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Turki program

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Program Description

To help you get more stronger and more powerful in the three lifts

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 13, 2024 07:31
  • Last Edited
    Jun 18, 2025 11:23

Summary

The Turki Program is a comprehensive 4-week workout plan designed for dedicated lifters looking to elevate their strength and physique. With five training days each week, you'll engage in a variety of exercises, including barbell squats, bench presses, and targeted machine work, ensuring a balanced approach to building muscle and enhancing performance. This program is perfect for those ready to challenge themselves and see measurable results in their strength and conditioning. Get ready to push your limits and transform your training routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
1
2
6 reps
4 reps
2 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 6
RPE 7.5
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
1
8 reps
5 reps
2 reps
RPE 6.5
RPE 7.5
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
-
3
Belt Squat
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
2
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
2
Legs Up Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 6
RPE 7
3
Hip Abductor (Machine)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
6 reps
3 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
2
7 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 7.5
2
Bench Press (Paused)
3
8 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
4
Goblet Squat
3
5 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Close Grip)
2
2
8 reps
5 reps
RPE 6
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
2
1
8 reps
6 reps
2 reps
RPE 7
RPE 8
RPE 8.5
3
Hammer Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
1
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Face Pull
3
10 reps
RPE 7
3
Hack Squat
3
10 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 7
5
T-Bar Row
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
2
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
High Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Hammer Curl
3
10 reps
RPE 7
4
Wrist Curls
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Back Extension
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Face Pull
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
2
1
1
8 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Back Extension
3
10 reps
-
3
High Row
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Squat (Paused)
2 Sets
1 Set
2 Sets
8 Reps
5 Reps
3 Reps
@6
@7
@8
2
Face Pull
3 Sets
10 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@7.5
4
Lat Pulldown
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@6
@7
@8
2
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@6
@7.5
3
Leg Press
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
7 Reps
5 Reps
3 Reps
@6
@7
@7.5
2
Bench Press (Paused)
3 Sets
8 Reps
@6.5
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6
4
Goblet Squat
3 Sets
5 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
3
Hammer Curl
3 Sets
10 Reps
@7
4
Wrist Curls
3 Sets
10 Reps
@8
Day 5
1
Sumo Deadlift (Paused)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
@6
@7.5
@8
@8.5
2
Back Extension
3 Sets
10 Reps
-
3
High Row
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
10 Reps
-