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
- LevelIntermediate
- GoalPowerlifting, Athletics, Muscle & Sculpting, Olympic Weightlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedJan 03, 2025 12:23
- Last EditedOct 19, 2025 08:11
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
17.9%
Glutes
15.6%
Hamstrings
12.9%
Front Delts
9.4%
Chest
9.4%
Triceps
9.3%
Abs
6.5%
Middle Delts
6.2%
Lower Back
5.4%
Adductors
3.8%
Olympic
3.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
8 reps
70%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
6 reps
72.5%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
77.5%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
65%
3
Romanian Deadlift (Barbell)
3
6 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
82.5%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
87.5%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
65%
3
Romanian Deadlift (Barbell)
3
6 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
87.5%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
4
4 reps
90%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
3
3 reps
92.5%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
2
2 reps
95%
3
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
2
Squat (Low Bar)
5
5 reps
65%
3
Romanian Deadlift (Barbell)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
3 reps
87.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
2
2 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
2
2 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8-9
3
Power Clean
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Squat (Paused)
3
8 reps
50%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
80%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
72.5%
2
Squat (Paused)
3
6 reps
52.5%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
84%
91%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
55%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
87%
93%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Squat (Paused)
3
5 reps
57.5%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
82%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Paused)
3
5 reps
60%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
82%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Squat (Paused)
3
5 reps
50%
3
Deadlift (Barbell)
2
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Paused)
3
5 reps
60%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
80%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82.5%
2
Squat (Paused)
3
5 reps
62.5%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
84%
91%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
3
5 reps
65%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
87%
93%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
87.5%
2
Squat (Paused)
3
5 reps
67.5%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
82%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Squat (Paused)
3
5 reps
50%
3
Deadlift (Barbell)
2
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
87.5%
2
Squat (Paused)
3
5 reps
67.5%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
80%
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
90%
2
Squat (Paused)
3
4 reps
70%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
84%
91%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92.5%
2
Squat (Paused)
3
3 reps
72.5%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
87%
93%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Squat (Paused)
3
2 reps
75%
3
Deadlift (Barbell)
1
1
3 reps
1 reps
82%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Squat (Paused)
3
5 reps
50%
3
Deadlift (Barbell)
2
6 reps
75%
Week 1
1 / 16 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8-9
2
Squat (Low Bar)5 Sets
8 Reps
70%
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
75%
75%
Day 2
1
Overhead Press (Barbell)5 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8-9
3
Power Clean1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
Day 3
1
Bench Press (Barbell)5 Sets
8 Reps
70%
2
Squat (Paused)3 Sets
8 Reps
50%
3
Deadlift (Barbell)1 Set
1 Set
3 Reps
1 Reps
80%
88%