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Miner’s Power & Size

by Peter C.
1 athletes joined

Program Description

**Miner’s Power & Size** is an intense 8-week program designed to build strength and muscle size through a structured approach. With 32 training sessions, you'll engage in a variety of compound and isolation lifts, including barbell squats, deadlifts, and overhead presses, targeting major muscle groups effectively. Each week focuses on progressive overload, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and unleash your inner strength!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 08, 2025 03:11
  • Last Edited
    Oct 12, 2025 12:03

Summary

Unleash your strength with the Miner’s Power & Size program, a comprehensive 8-week journey designed for serious lifters. This 4-day per week regimen focuses on building explosive power and muscle size through a combination of compound lifts and targeted accessory work. Expect to tackle heavy barbell squats, deadlifts, and more, all while honing your technique with video guides. Perfect for those ready to elevate their training and achieve impressive results in strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Triceps
11.7%
Glutes
10%
Upper Back
9.5%
Hamstrings
8.4%
Lats
7.9%
Front Delts
7.6%
Middle Delts
6.6%
Biceps
6.4%
Chest
6.2%
Abs
3%
Lower Back
2.9%
Rear Delts
2.9%
Adductors
2.1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Leg Curl
3
12 reps
RPE 8
3
Split Squat (Barbell)
3
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
2
10 reps
RPE 6
4
Dip (Weighted)
4
12 reps
RPE 6
5
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
4
5 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 6
5
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 7
4
High Row
4
10 reps
RPE 7
5
Preacher Curl (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
4
5 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 6
5
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 7
4
High Row
4
10 reps
RPE 7
5
Preacher Curl (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
4
5 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 6
5
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 7
4
High Row
4
10 reps
RPE 7
5
Preacher Curl (Barbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
4
5 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 6
5
Pull-Up (Weighted)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 7
4
High Row
4
10 reps
RPE 7
5
Preacher Curl (Barbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Spoto Press
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Leg Extension
3 Sets
8 Reps
@8
3
Split Squat (Barbell)
3 Sets
8 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Front Squat (Barbell)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
5 Reps
@7.5
4
Lat Pulldown
3 Sets
8 Reps
@6
5
Pull-Up (Weighted)
3 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
@8
2
Spoto Press
3 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7
4
Behind-the-Neck Lat Pulldown
3 Sets
8 Reps
@6
Day 2
1
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
2 Sets
10 Reps
@6
4
Dip (Weighted)
4 Sets
12 Reps
@6
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7