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BoostcampPNG
JD²
by J
2 athletes joined
Program Description
First and second exercise of each day essential. Second and third optional and changeable. 2 consecutive sets at max rep range = weight increase. Deload for a week after completion.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jul 11, 2024 04:11
Last Edited
Jul 16, 2024 08:40
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Seated Calf Raise
2 Sets
10-15 Reps
Day 3
1
Pendlay Row
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
3
Chest Fly (Cable)
2 Sets
10-15 Reps
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 4
1
Squat (Low Bar)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
3
Lying Leg Curl
2 Sets
10-15 Reps
4
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
3
Seated Row (Cable)
2 Sets
6-10 Reps
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Seated Calf Raise
2 Sets
10-15 Reps
Day 3
1
Pendlay Row
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
3
Chest Fly (Cable)
2 Sets
10-15 Reps
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 4
1
Squat (Low Bar)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
3
Lying Leg Curl
2 Sets
10-15 Reps
4
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
3
Seated Row (Cable)
2 Sets
6-10 Reps
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Seated Calf Raise
2 Sets
10-15 Reps
Day 3
1
Pendlay Row
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
3
Chest Fly (Cable)
2 Sets
10-15 Reps
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 4
1
Squat (Low Bar)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
3
Lying Leg Curl
2 Sets
10-15 Reps
4
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
3
Seated Row (Cable)
2 Sets
6-10 Reps
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
3
Leg Extension
2 Sets
10-15 Reps
4
Seated Calf Raise
2 Sets
10-15 Reps
Day 3
1
Pendlay Row
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
3
Chest Fly (Cable)
2 Sets
10-15 Reps
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
Day 4
1
Squat (Low Bar)
3 Sets
3-5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
3
Lying Leg Curl
2 Sets
10-15 Reps
4
Standing Calf Raise
2 Sets
10-15 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
3-5 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
3
Seated Row (Cable)
2 Sets
6-10 Reps
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps