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BoostcampPNG

Testing weeks

by Javon A.
5.0
(1 rating)

Program Description

Weeks leading up to testing your SBD

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 28, 2024 11:15
  • Last Edited
    Jul 28, 2024 02:07
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Spoto Press
2
5 reps
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Spoto Press
2
5 reps
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Spoto Press
2
5 reps
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Spoto Press
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
5 reps
RPE 7.5
4
Front Raise
2
12-15 reps
RPE 7
5
JM Press
2
12-15 reps
RPE 6.5
6
Skull Crusher (Barbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
12-15 reps
RPE 7
6
Dumbbell Row
2
12-15 reps
RPE 6.5
7
Lat Pulldown (Close Grip)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8
2
Seated Overhead Press (Barbell)
2
5 reps
RPE 7.5
3
Front Raise
2
5 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
5 reps
RPE 7.5
5
Preacher Curl (Barbell)
2
5 reps
RPE 8
6
Skull Crusher (Barbell)
2
5 reps
RPE 7.5
7
French Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 8
2
Front Squat (Paused)
2
5 reps
RPE 7.5
3
Zercher Squat (Barbell)
2
4 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
5
Good Morning
2
5 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Spoto Press
2 Sets
5 Reps
@7
3
Bench Press (Paused)
2 Sets
5 Reps
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
JM Press
2 Sets
12-15 Reps
@6.5
6
Skull Crusher (Barbell)
2 Sets
5 Reps
@7
Day 4
1
High Bar Squat (Barbell)
3 Sets
3 Reps
@8
2
Front Squat (Paused)
2 Sets
5 Reps
@7
3
Zercher Squat (Barbell)
2 Sets
4 Reps
@7.5
4
Hip Thrust (Barbell)
2 Sets
12-15 Reps
@7
5
Good Morning
2 Sets
5 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@7
3
Good Morning
2 Sets
8-12 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
5
Shrug (Barbell)
2 Sets
12-15 Reps
@7
6
Dumbbell Row
2 Sets
12-15 Reps
@6.5
7
Lat Pulldown (Close Grip)
2 Sets
4 Reps
@7
Day 3
1
Push Press (Barbell)
3 Sets
3 Reps
@8
2
Seated Overhead Press (Barbell)
2 Sets
5 Reps
@7.5
3
Front Raise
2 Sets
5 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
5 Reps
@7.5
5
Preacher Curl (Barbell)
2 Sets
5 Reps
@8
6
Skull Crusher (Barbell)
2 Sets
5 Reps
@7.5
7
French Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Javon A.Age 25, Man
2 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I made this and I love it so far