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Paralithic strength

by Gabriel E.

Program Description

only upper due to current unability to deadlift (ova)

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 03, 2025 10:43
  • Last Edited
    Nov 03, 2025 10:44
Muscle Engagement
Front
Back
MuscleSet
Forearms
21.1%
Triceps
13.8%
Biceps
12.6%
Lats
9.6%
Upper Back
8.9%
Chest
7.8%
Front Delts
6.9%
Abs
6.9%
Neck
6.9%
Middle Delts
3.4%
Rear Delts
2.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
1
6 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Lu Raise
3
12-20 reps
-
5
Ab Wheel
3
15 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Dip (Weighted)
2
1
5 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Lu Raise
3
12-20 reps
-
5
Ab Wheel
3
15 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
2
1
4 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Lu Raise
3
12-20 reps
-
5
Ab Wheel
3
15 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
1
6 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Lu Raise
3
12-20 reps
-
5
Ab Wheel
3
15 reps
-
6
Decline Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
5 reps
8 reps
10 reps
-
-
-
2
Seal Row
3
12-20 reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
4
Neck Curl
3
12 reps
-
5
Neck Flexion
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
5 reps
8 reps
10 reps
-
-
-
2
Seal Row
3
12-20 reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
4
Neck Curl
3
12 reps
-
5
Neck Flexion
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
5 reps
8 reps
10 reps
-
-
-
2
Seal Row
3
12-20 reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
4
Neck Curl
3
12 reps
-
5
Neck Flexion
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
1
5 reps
8 reps
10 reps
-
-
-
2
Seal Row
3
12-20 reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
4
Neck Curl
3
12 reps
-
5
Neck Flexion
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Reverse Wrist Curl (Dumbbell)
2
40 reps
-
3
Wrist Curls
6
60 reps
-
4A
Reverse Bicep Curl (Dumbbell)
1
1 mins
-
4B
Dead Hang
1
1 mins
-
4C
Wrist Curls
1
1 mins
-
4D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Reverse Wrist Curl (Dumbbell)
2
40 reps
-
3
Wrist Curls
6
60 reps
-
4A
Reverse Bicep Curl (Dumbbell)
1
1 mins
-
4B
Dead Hang
1
1 mins
-
4C
Wrist Curls
1
1 mins
-
4D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Reverse Wrist Curl (Dumbbell)
2
40 reps
-
3
Wrist Curls
6
60 reps
-
4A
Reverse Bicep Curl (Dumbbell)
1
1 mins
-
4B
Dead Hang
1
1 mins
-
4C
Wrist Curls
1
1 mins
-
4D
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
4
20 reps
-
2
Reverse Wrist Curl (Dumbbell)
2
40 reps
-
3
Wrist Curls
6
60 reps
-
4A
Reverse Bicep Curl (Dumbbell)
1
1 mins
-
4B
Dead Hang
1
1 mins
-
4C
Wrist Curls
1
1 mins
-
4D
Dead Hang
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
20 reps
-
3
Preacher Curl (Dumbbell)
2
24 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
20 reps
-
3
Preacher Curl (Dumbbell)
2
24 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
20 reps
-
3
Preacher Curl (Dumbbell)
2
24 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
20 reps
-
3
Preacher Curl (Dumbbell)
2
24 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Dip (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lu Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
5
Ab Wheel
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
10 Reps
-
-
-
-
2
Seal Row
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
3
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Neck Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Neck Flexion
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
2
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
40 Reps
40 Reps
-
-
3
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
60 Reps
60 Reps
60 Reps
60 Reps
60 Reps
60 Reps
-
-
-
-
-
-
4A
Reverse Bicep Curl (Dumbbell)
1 Set
1 mins
-
4B
Dead Hang
1 Set
1 mins
-
4C
Wrist Curls
1 Set
1 mins
-
4D
Dead Hang
1 Set
1 mins
-
Day 4
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Preacher Curl (Dumbbell)
1 Set
1 Set
24 Reps
24 Reps
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-