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Mauis gzcl

by Maui H.
1 athletes joined

Program Description

Build strength in a short peak week

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 23, 2024 05:43
  • Last Edited
    Jun 07, 2025 06:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6 reps
RPE 7
-
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6 reps
RPE 7
-
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6 reps
RPE 7
-
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
1
6 reps
RPE 7
-
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
2
5 reps
70%
3
Back Extension
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Plank
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Squat (Paused)
2
5 reps
70%
3
Back Extension
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Plank
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Squat (Paused)
2
5 reps
70%
3
Back Extension
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Plank
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
-
2
Squat (Paused)
2
5 reps
70%
3
Back Extension
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
6
Plank
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Front Raise
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Deadlift (Deficit)
3
6 reps
65%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 8
5
Back Extension
3
12 reps
RPE 7
6
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Deadlift (Deficit)
3
6 reps
65%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 8
5
Back Extension
3
12 reps
RPE 7
6
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
1 reps
92%
97%
2
Deadlift (Deficit)
3
6 reps
65%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 8
5
Back Extension
3
12 reps
RPE 7
6
Lying Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
95%
100%
2
Deadlift (Deficit)
3
6 reps
65%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4
Hamstring Curl
4
10 reps
RPE 8
5
Back Extension
3
12 reps
RPE 7
6
Lying Leg Raise
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Squat (Paused)
2 Sets
5 Reps
70%
3
Back Extension
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
6
Plank
3 Sets
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
85%
2
Deadlift (Deficit)
3 Sets
6 Reps
65%
3
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Back Extension
3 Sets
12 Reps
@7
6
Lying Leg Raise
3 Sets
AMRAP
-
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6 Reps
@7
-
4
Pull-Up (Assisted)
3 Sets
8 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Extension (Cable)
3 Sets
12 Reps
@7