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 18, 2025 08:40

Summary

Unlock your strength potential with the 增力线性计划, a comprehensive 16-week program designed for serious lifters. Training three days a week, you'll focus on foundational barbell movements like squats, deadlifts, and bench presses, complemented by accessory exercises to enhance overall performance. Each session is structured to progressively challenge your limits, ensuring you build muscle and power effectively. Perfect for those ready to take their training to the next level in a full gym setting. Get ready to elevate your strength game!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

18%

Glutes

17.6%

Hamstrings

15.2%

Chest

8.7%

Lower Back

8.3%

Triceps

7.6%

Front Delts

6.7%

Abs

5.8%

Olympic

4.5%

Middle Delts

Adductors

3.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

10 reps

50%

Stiff Leg Deadlift

10 reps

50%

Day 1

Squat (Low Bar)

5 reps

72.5%

Bench Press (Close Grip)

10 reps

52.5%

Stiff Leg Deadlift

10 reps

52.5%

Day 1

Squat (Low Bar)

5 reps

75%

Bench Press (Close Grip)

10 reps

55%

Stiff Leg Deadlift

10 reps

55%

Day 1

Squat (Low Bar)

5 reps

77.5%

Bench Press (Close Grip)

5 reps

57.5%

Stiff Leg Deadlift

10 reps

57.5%

Day 1

Squat (Low Bar)

5 reps

80%

Bench Press (Close Grip)

10 reps

60%

Stiff Leg Deadlift

10 reps

60%

Day 1

Squat (Low Bar)

5 reps

65%

Bench Press (Close Grip)

10 reps

50%

Stiff Leg Deadlift

10 reps

50%

Day 1

Squat (Low Bar)

5 reps

80%

Bench Press (Close Grip)

10 reps

60%

Stiff Leg Deadlift

10 reps

60%

Day 1

Squat (Low Bar)

5 reps

82.5%

Bench Press (Close Grip)

10 reps

82.5%

Stiff Leg Deadlift

10 reps

62.5%

Day 1

Squat (Low Bar)

5 reps

85%

Bench Press (Close Grip)

10 reps

85%

Stiff Leg Deadlift

10 reps

65%

Day 1

Squat (Low Bar)

5 reps

87.5%

Bench Press (Close Grip)

10 reps

67.5%

Stiff Leg Deadlift

10 reps

67.5%

Day 1

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

55%

Stiff Leg Deadlift

10 reps

55%

Day 1

Squat (Low Bar)

5 reps

87.5%

Bench Press (Close Grip)

10 reps

67.5%

Stiff Leg Deadlift

10 reps

67.5%

Day 1

Squat (Low Bar)

3 reps

90%

Bench Press (Close Grip)

10 reps

70%

Stiff Leg Deadlift

10 reps

70%

Day 1

Squat (Low Bar)

3 reps

92.5%

Bench Press (Close Grip)

10 reps

72.5%

Stiff Leg Deadlift

10 reps

72.5%

Day 1

Squat (Low Bar)

2 reps

95%

Bench Press (Close Grip)

10 reps

95%

Stiff Leg Deadlift

10 reps

75%

Day 1

Squat (Low Bar)

5 reps

77.5%

Bench Press (Close Grip)

10 reps

60%

Stiff Leg Deadlift

10 reps

60%

Day 2

Front Squat (Barbell)

10 reps

50%

Power Clean

1 reps

70%

Overhead Press (Barbell)

5 reps

70%

Day 2

Front Squat (Barbell)

10 reps

52.5%

Overhead Press (Barbell)

5 reps

72.5%

Power Clean

1 reps

72.5%

Day 2

Front Squat (Barbell)

10 reps

55%

Overhead Press (Barbell)

5 reps

75%

Power Clean

1 reps

75%

Day 2

Front Squat (Barbell)

10 reps

57.5%

Overhead Press (Barbell)

5 reps

77.5%

Power Clean

1 reps

77.5%

Day 2

Front Squat (Barbell)

10 reps

60%

Overhead Press (Barbell)

5 reps

80%

Power Clean

1 reps

80%

Day 2

Front Squat (Barbell)

10 reps

50%

Overhead Press (Barbell)

5 reps

65%

Power Clean

1 reps

65%

Day 2

Front Squat (Barbell)

10 reps

60%

Overhead Press (Barbell)

5 reps

80%

Power Clean

1 reps

80%

Day 2

Front Squat (Barbell)

10 reps

62.5%

Overhead Press (Barbell)

5 reps

82.5%

Power Clean

1 reps

82.5%

Day 2

Front Squat (Barbell)

10 reps

65%

Overhead Press (Barbell)

5 reps

85%

Power Clean

1 reps

85%

Day 2

Front Squat (Barbell)

10 reps

67.5%

Overhead Press (Barbell)

5 reps

87.5%

Power Clean

1 reps

87.5%

Day 2

Front Squat (Barbell)

10 reps

55%

Overhead Press (Barbell)

5 reps

70%

Power Clean

1 reps

55%

Day 2

Front Squat (Barbell)

10 reps

67.5%

Overhead Press (Barbell)

5 reps

87.5%

Power Clean

1 reps

87.5%

Day 2

Front Squat (Barbell)

10 reps

70%

Overhead Press (Barbell)

3 reps

90%

Power Clean

1 reps

90%

Day 2

Overhead Press (Barbell)

3 reps

92.5%

Front Squat (Barbell)

10 reps

72.5%

Power Clean

1 reps

92.5%

Day 2

Front Squat (Barbell)

10 reps

75%

Overhead Press (Barbell)

2 reps

95%

Power Clean

1 reps

95%

Day 2

Front Squat (Barbell)

10 reps

60%

Overhead Press (Barbell)

10 reps

77.5%

Power Clean

3 reps

77.5%

Day 3

Squat (Low Bar)

10 reps

50%

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

52.5%

Bench Press (Barbell)

5 reps

72.5%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

55%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

57.5%

Bench Press (Barbell)

5 reps

77.5%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

60%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

50%

Bench Press (Barbell)

5 reps

65%

Deadlift (Barbell)

3 reps

80%

Day 3

Squat (Low Bar)

10 reps

60%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

62.5%

Bench Press (Barbell)

5 reps

82.5%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

65%

Bench Press (Barbell)

5 reps

85%

Deadlift (Barbell)

3 reps

88%

Day 3

Bench Press (Barbell)

5 reps

87.5%

Squat (Low Bar)

10 reps

67.5%

Deadlift (Barbell)

3 reps

88%

Day 3

Squat (Low Bar)

10 reps

55%

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

3 reps

80%

Day 3

Bench Press (Barbell)

5 reps

87.5%

Squat (Low Bar)

10 reps

67.5%

Deadlift (Barbell)

3 reps

88%

Day 3

Bench Press (Barbell)

3 reps

90%

Squat (Low Bar)

10 reps

70%

Deadlift (Barbell)

3 reps

88%

Day 3

Bench Press (Barbell)

3 reps

92.5%

Squat (Low Bar)

10 reps

72.5%

Deadlift (Barbell)

3 reps

88%

Day 3

Bench Press (Barbell)

2 reps

95%

Squat (Low Bar)

10 reps

75%

Deadlift (Barbell)

3 reps

88%

Day 3

Bench Press (Barbell)

5 reps

77.5%

Squat (Low Bar)

10 reps

60%

Deadlift (Barbell)

3 reps

80%

Day 1

Squat (Low Bar)

5 Sets

5 Reps

70%

Bench Press (Close Grip)

5 Sets

10 Reps

50%

Stiff Leg Deadlift

5 Sets

10 Reps

50%

Day 2

Front Squat (Barbell)

5 Sets

10 Reps

50%

Power Clean

10 Sets

1 Reps

70%

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Day 3

Squat (Low Bar)

5 Sets

10 Reps

50%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Deadlift (Barbell)

3 Sets

3 Reps

88%