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Push-pull meet

by vVipez
1 athletes joined

Program Description

Push pull meet prep

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 28, 2025 11:13
  • Last Edited
    Feb 28, 2025 05:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
5 reps
5 reps
77%
75%
2
Deadlift (Barbell)
2
3
5 reps
5 reps
72%
70%
3
Larsen Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 6.5
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
4 reps
4 reps
80%
75%
2
Deadlift (Barbell)
2
3
4 reps
4 reps
75%
70%
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
3 reps
3 reps
83%
80%
2
Deadlift (Barbell)
2
3
3 reps
3 reps
78%
75%
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
85%
80%
2
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
82%
80%
75%
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Hip Adductor (Machine)
3
6-12 reps
RPE 7
5
Back Extension
3
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Deadlift (Barbell)
3
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
88%
85%
2
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
80%
3
Larsen Press (Barbell)
3
4 reps
RPE 7
4
Back Extension
2
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
90%
85%
2
Deadlift (Barbell)
1
2
3 reps
3 reps
88%
85%
3
Larsen Press (Barbell)
3
4 reps
RPE 7
4
Back Extension
2
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
70%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
70%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Chin-Up (Weighted)
3
8 reps
RPE 7
4
Tricep Extension (Barbell)
3
6-12 reps
RPE 8
5
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
65%
2
Chin-Up (Weighted)
2
6-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
70%
2
Chin-Up (Weighted)
3
8 reps
RPE 7
3
Face Pull
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
75%
2
Chin-Up (Weighted)
3
8 reps
RPE 7
3
Face Pull
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
RPE 6
2
Larsen Press (Barbell)
2
5 reps
RPE 6
3
Bench Press (Close Grip)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
5 reps
5 reps
75%
72%
2
Deadlift (Barbell)
2
2
4 reps
4 reps
77%
75%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
78%
75%
2
Deadlift (Barbell)
2
2
3 reps
3 reps
80%
75%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
3 reps
3 reps
80%
75%
2
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
80%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
83%
80%
75%
2
Deadlift (Barbell)
1
1
2 reps
2 reps
87%
85%
3
Bent Over Row (Barbell)
4
6-12 reps
RPE 7
4
Hip Abductor (Machine)
3
8-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
6-12 reps
6-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Paused)
3
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
85%
80%
2
Deadlift (Barbell)
1
2
2 reps
2 reps
88%
85%
3
Bent Over Row (Barbell)
3
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
88%
85%
2
Deadlift (Barbell)
1
2
2 reps
2 reps
90%
85%
3
Bent Over Row (Barbell)
3
6-12 reps
RPE 7
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
65%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
65%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
70%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
70%
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-12 reps
RPE 7
4
Face Pull
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
65%
2
Hip Adductor (Machine)
2
6-8 reps
RPE 6
3
Hip Abductor (Machine)
2
6-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
70%
2
Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Split Squat (Dumbbell)
2
6-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 6
2
Bench Press (Paused)
1
1
1
2 reps
4 reps
6 reps
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
3 reps
3 reps
80%
75%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
3 reps
3 reps
83%
80%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
85%
80%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2 reps
2 reps
88%
85%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
3
6-12 reps
RPE 7
4
Pull-Up (Weighted)
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Tricep Extension (Barbell)
2
6-8 reps
RPE 6
3
Split Squat (Dumbbell)
2
6-8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
88%
85%
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Back Extension
2
6-12 reps
RPE 7
4
Pull-Up (Weighted)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
90%
85%
2
Back Extension
2
6-12 reps
RPE 7
3
Pull-Up (Weighted)
3
6-8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 5
1
Bench Press (Paused)
2 Sets
3 Sets
3 Reps
3 Reps
80%
75%
2
Larsen Press (Barbell)
3 Sets
6 Reps
@7
3
Back Extension
3 Sets
6-12 Reps
@7
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@7
Day 1
1
Bench Press (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
77%
75%
2
Deadlift (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
72%
70%
3
Larsen Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
@6.5
4
Hip Adductor (Machine)
3 Sets
6-12 Reps
@7
5
Back Extension
3 Sets
6-12 Reps
@7
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
5 Reps
5 Reps
75%
72%
2
Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
4 Reps
77%
75%
3
Bent Over Row (Barbell)
4 Sets
6-12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
8-15 Reps
@7
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
6-12 Reps
6-12 Reps
@8
@7
Day 4
1
Deadlift (Barbell)
6 Sets
3 Reps
65%
2
Larsen Press (Barbell)
4 Sets
5 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-12 Reps
@7
4
Face Pull
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Paused)
6 Sets
3 Reps
70%
2
Larsen Press (Barbell)
3 Sets
6 Reps
@7
3
Chin-Up (Weighted)
3 Sets
8 Reps
@7
4
Tricep Extension (Barbell)
3 Sets
6-12 Reps
@8
5
Face Pull
3 Sets
10-15 Reps
@7