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BoostcampPNG

增力线性计划

by Ollie X.

Program Description

After the completion of each week. Add 5lbs per workout for every lift. You will eventually have to add 2.5lbs to the bar if 5lbs increases are too much. Have fun!!!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2025 12:23
  • Last Edited
    Jun 05, 2025 05:44
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BlogBannerPC
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
70%
2
Bench Press (Close Grip)
5
10 reps
50%
3
Stiff Leg Deadlift
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
72.5%
2
Bench Press (Close Grip)
5
10 reps
52.5%
3
Stiff Leg Deadlift
5
10 reps
52.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
5
10 reps
55%
3
Stiff Leg Deadlift
5
10 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
77.5%
2
Bench Press (Close Grip)
5
5 reps
57.5%
3
Stiff Leg Deadlift
5
10 reps
57.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Stiff Leg Deadlift
5
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
65%
2
Bench Press (Close Grip)
5
10 reps
50%
3
Stiff Leg Deadlift
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Stiff Leg Deadlift
5
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
82.5%
2
Bench Press (Close Grip)
5
10 reps
82.5%
3
Stiff Leg Deadlift
5
10 reps
62.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
85%
2
Bench Press (Close Grip)
5
10 reps
85%
3
Stiff Leg Deadlift
5
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
87.5%
2
Bench Press (Close Grip)
5
10 reps
67.5%
3
Stiff Leg Deadlift
5
10 reps
67.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
70%
2
Bench Press (Close Grip)
5
5 reps
55%
3
Stiff Leg Deadlift
5
10 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
87.5%
2
Bench Press (Close Grip)
5
10 reps
67.5%
3
Stiff Leg Deadlift
5
10 reps
67.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
90%
2
Bench Press (Close Grip)
5
10 reps
70%
3
Stiff Leg Deadlift
5
10 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
92.5%
2
Bench Press (Close Grip)
5
10 reps
72.5%
3
Stiff Leg Deadlift
5
10 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
95%
2
Bench Press (Close Grip)
5
10 reps
95%
3
Stiff Leg Deadlift
5
10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
77.5%
2
Bench Press (Close Grip)
5
10 reps
60%
3
Stiff Leg Deadlift
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
50%
2
Power Clean
10
1 reps
70%
3
Overhead Press (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
52.5%
2
Overhead Press (Barbell)
5
5 reps
72.5%
3
Power Clean
10
1 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
55%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Power Clean
8
1 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
57.5%
2
Overhead Press (Barbell)
5
5 reps
77.5%
3
Power Clean
8
1 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Power Clean
6
1 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
50%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Power Clean
6
1 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Power Clean
4
1 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
62.5%
2
Overhead Press (Barbell)
5
5 reps
82.5%
3
Power Clean
4
1 reps
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
65%
2
Overhead Press (Barbell)
5
5 reps
85%
3
Power Clean
4
1 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
67.5%
2
Overhead Press (Barbell)
5
5 reps
87.5%
3
Power Clean
4
1 reps
87.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
55%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Power Clean
4
1 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
67.5%
2
Overhead Press (Barbell)
3
5 reps
87.5%
3
Power Clean
2
1 reps
87.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
70%
2
Overhead Press (Barbell)
3
3 reps
90%
3
Power Clean
2
1 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
92.5%
2
Front Squat (Barbell)
5
10 reps
72.5%
3
Power Clean
2
1 reps
92.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
75%
2
Overhead Press (Barbell)
2
2 reps
95%
3
Power Clean
2
1 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Overhead Press (Barbell)
5
10 reps
77.5%
3
Power Clean
3
3 reps
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
50%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
52.5%
2
Bench Press (Barbell)
5
5 reps
72.5%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
55%
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
57.5%
2
Bench Press (Barbell)
5
5 reps
77.5%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
60%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
50%
2
Bench Press (Barbell)
5
5 reps
65%
3
Deadlift (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
60%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
62.5%
2
Bench Press (Barbell)
5
5 reps
82.5%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
65%
2
Bench Press (Barbell)
5
5 reps
85%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
87.5%
2
Squat (Low Bar)
5
10 reps
67.5%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
55%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
87.5%
2
Squat (Low Bar)
5
10 reps
67.5%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Low Bar)
5
10 reps
70%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Squat (Low Bar)
5
10 reps
72.5%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Squat (Low Bar)
5
10 reps
75%
3
Deadlift (Barbell)
3
3 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Squat (Low Bar)
5
10 reps
60%
3
Deadlift (Barbell)
3
3 reps
80%
Week 1
1 / 16 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
70%
2
Bench Press (Close Grip)
5 Sets
10 Reps
50%
3
Stiff Leg Deadlift
5 Sets
10 Reps
50%
Day 2
1
Front Squat (Barbell)
5 Sets
10 Reps
50%
2
Power Clean
10 Sets
1 Reps
70%
3
Overhead Press (Barbell)
5 Sets
5 Reps
70%
Day 3
1
Squat (Low Bar)
5 Sets
10 Reps
50%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
3 Reps
88%