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Sowden

by Jordan W.

Program Description

Pause Bench use a strict 1 count (count on your chest 1, 1000 then lift) Incline Smith, use very high incline but not quite a shoulder press (50°-70°) (trust me) Cable would be better for reverse curls Push for progressive overload on all of your accessory lifts Watch mark rippetoe’s video on squat technique

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 09:24
  • Last Edited
    Jul 27, 2025 09:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
4-8 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
4-8 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
4-8 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
AMRAP
65%
3
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Upright Row (Barbell)
3
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
AMRAP
70%
3
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Upright Row (Barbell)
3
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
AMRAP
75%
3
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Upright Row (Barbell)
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Paused)
3
AMRAP
65%
3
Leg Curl
3
6-10 reps
RPE 9.5
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9.5
5
Cable Crunch
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Paused)
3
AMRAP
70%
3
Leg Curl
3
6-10 reps
RPE 9.5
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9.5
5
Cable Crunch
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Squat (Paused)
3
AMRAP
RPE 9.5
3
Leg Curl
3
6-10 reps
RPE 9.5
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9.5
5
Cable Crunch
3
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9.5
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
4-8 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9.5
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
4-8 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9.5
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
4-8 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9.5
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
6-10 Reps
@9.5
4
Lat Pulldown
3 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
4-8 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
1B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9
2
Bench Press (Paused)
3 Sets
AMRAP
65%
3
Incline Bench Press (Smith Machine)
3 Sets
4-8 Reps
@9.5
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@9.5
5
Upright Row (Barbell)
3 Sets
6-10 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Paused)
3 Sets
AMRAP
65%
3
Leg Curl
3 Sets
6-10 Reps
@9.5
4
Straight Leg Calf Raise
3 Sets
8-12 Reps
@9.5
5
Cable Crunch
3 Sets
6-10 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
@9.5
4
Tricep Pushdown (Cable)
4 Sets
4-8 Reps
@9.5
5
Bicep Curl (Barbell)
4 Sets
4-8 Reps
@9.5