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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
    Jun 18, 2025 11:46

Summary

Unlock your strength potential with the Testing Weeks program, a focused 10-week journey designed for serious lifters. Train four days a week with a variety of barbell exercises, including the Bench Press and High Bar Squat, targeting key muscle groups for maximum hypertrophy and strength gains. This program is perfect for those looking to push their limits and track their progress effectively. Get ready to challenge yourself and achieve new personal bests in your garage gym!
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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
a year 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