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BoostcampPNG

Mauis gzcl

by Demigod strength
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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Chest
11.6%
Front Delts
10.1%
Glutes
9.7%
Quadriceps
9.7%
Hamstrings
8.1%
Upper Back
7.6%
Lats
7.6%
Abs
6.7%
Lower Back
6.7%
Middle Delts
5.1%
Biceps
2.5%
Adductors
1.7%
Rear Delts
0.4%
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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
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