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Week 1: State Championship Prep

by Tanvi Singh
2 athletes joined

Program Description

Week 1/12

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 06:40
  • Last Edited
    Jun 18, 2025 08:50

Summary

Get ready to elevate your performance with the Week 1: State Championship Prep program! Over four days, this intensive one-week plan focuses on key lifts like squats, deadlifts, and bench presses, designed to build strength and power for your upcoming competition. Each session combines high-intensity barbell exercises with targeted accessory movements, ensuring you maximize your gains while honing your technique. Perfect for athletes looking to sharpen their skills and push their limits, this program will prepare you to dominate on the platform.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 5
RPE 5
RPE 5.5
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 5
RPE 5
RPE 5.5
RPE 6
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 5
2
Larsen Press (Barbell)
3
4 reps
RPE 5
3
Front Raise
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 5
RPE 5.5
RPE 6
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 5
RPE 5.5
RPE 6
3
Lat Pulldown
3
10 reps
RPE 8
4
Dumbbell Row
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 5
RPE 5
RPE 5.5
RPE 6
2
Bench Press (Paused)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 5
RPE 5
RPE 5.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
T-Bar Row
3
10 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@5
@5
@5.5
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@5
@5
@5.5
@6
3
Leg Press
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Paused)
3 Sets
4 Reps
@5
2
Larsen Press (Barbell)
3 Sets
4 Reps
@5
3
Front Raise
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5.5
@6
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5.5
@6
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@5
@5
@5.5
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
3 Reps
@5
@5
@5.5
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
T-Bar Row
3 Sets
10 Reps
@8
5
Arnold Press
3 Sets
10 Reps
@8