Program Description
Get ready to transform your physique with the 8 Weeks Out program! This structured 8-week plan features four challenging workouts each week, designed to build strength, enhance endurance, and sculpt your body. Whether you're prepping for a competition or simply aiming to elevate your fitness game, this program will push you to your limits and help you achieve your goals. Join now and unlock your full potential!
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 17, 2026 01:41
- Last EditedMar 17, 2026 01:47
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.8%
Quadriceps
14.4%
Glutes
12.1%
Chest
10.4%
Triceps
10.4%
Front Delts
10.4%
Upper Back
6.2%
Lats
6.2%
Abs
6%
Adductors
3.6%
Biceps
3.1%
Lower Back
2.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
4
4 reps
78%
2
Bench Press (Barbell)
4
5 reps
72%
3
Deadlift (Barbell)
3
4 reps
68%
4
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
4
5 reps
75%
3
Deadlift (Barbell)
3
4 reps
70%
4
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Bench Press (Barbell)
4
4 reps
78%
3
Deadlift (Barbell)
3
3 reps
72%
4
Seated Row (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
4 reps
80%
3
Deadlift (Barbell)
3
4 reps
75%
4
Seated Row (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
87%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
2
2 reps
75%
4
Seated Row (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
92%
2
Bench Press (Barbell)
2
3 reps
85%
3
Deadlift (Barbell)
2
2 reps
80%
4
Seated Row (Cable)
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
95%
2
Bench Press (Barbell)
2
2 reps
87%
3
Deadlift (Barbell)
2
1 reps
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72%
2
Bench Press (Barbell)
4
4 reps
78%
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
4
4 reps
80%
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
78%
2
Bench Press (Barbell)
4
3 reps
82%
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
4
3 reps
85%
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
3
2 reps
87%
3
Lat Pulldown
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
2
2 reps
92%
3
Lat Pulldown
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
1
2 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
78%
2
Bench Press (Barbell)
3
5 reps
65%
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
3
5 reps
68%
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82%
2
Bench Press (Barbell)
3
4 reps
70%
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
4 reps
72%
3
Seated Row (Cable)
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
87%
2
Bench Press (Barbell)
2
3 reps
72%
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
92%
2
Bench Press (Barbell)
2
3 reps
72%
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Bench Press (Barbell)
2
2 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Squat (Barbell)
3
4 reps
65%
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
4 reps
68%
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Squat (Barbell)
3
3 reps
70%
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Squat (Barbell)
3
3 reps
72%
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
88%
2
Squat (Barbell)
2
2 reps
72%
3
Lat Pulldown
1
8-12 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92%
2
Squat (Barbell)
2
2 reps
75%
3
Lat Pulldown
1
8-12 reps
RPE 10
4
Leg Extension
1
8-12 reps
RPE 10
5
Seated Hamstring Curl
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92%
2
Squat (Barbell)
2
2 reps
75%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
4 Reps
78%
2
Bench Press (Barbell)4 Sets
5 Reps
72%
3
Deadlift (Barbell)3 Sets
4 Reps
68%
4
Seated Row (Cable)3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)3 Sets
5 Reps
72%
2
Bench Press (Barbell)4 Sets
4 Reps
78%
3
Lat Pulldown3 Sets
8-12 Reps
@10
4
Seated Hamstring Curl3 Sets
8-12 Reps
@10
Day 3
1
Deadlift (Barbell)4 Sets
4 Reps
78%
2
Bench Press (Barbell)3 Sets
5 Reps
65%
3
Seated Row (Cable)3 Sets
8-12 Reps
@10
4
Leg Extension2 Sets
8-12 Reps
@10
Day 4
1
Bench Press (Barbell)4 Sets
5 Reps
78%
2
Squat (Barbell)3 Sets
4 Reps
65%
3
Lat Pulldown3 Sets
8-12 Reps
@10
4
Leg Extension2 Sets
8-12 Reps
@10
5
Seated Hamstring Curl2 Sets
8-12 Reps
@10