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100 Lbs In 10 weeks by Alexander Bromley (slightly edited)
by Junior F.
7 athletes joined
Program Description
First 5-10 weeks of a new training block. Used to acclimate the body to high reps, while building a suitable base for the next phases of periodization. Slightly edited to suit my personal needs, however this program is almost entirely made by Alexander Bromley. Go check out his YouTube video and channel.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
140 minutes
Created
Jun 27, 2024 03:35
Last Edited
Jul 19, 2024 03:48
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Week 1
1 / 5 Weeks
Day 1
1
Unilateral Toe Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
2
Squat (Paused)
3 Sets
5 Reps
70%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@7
@7.5
5
Leg Press
1 Set
2 Sets
15 Reps
15 Reps
@9
@9.5
6
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 3
1
Unilateral Toe Press
2 Sets
4-8 Reps
@10
2
Squat (Barbell)
1 Set
5 Reps
@10
3
Deadlift (Barbell)
3 Sets
6 Reps
65%
4
Good Morning
2 Sets
1 Set
8 Reps
8 Reps
@6.5
@7
5
Lunge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Back Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
7
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
8
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@7.5
@9
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Iso-Lateral Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9.5
6
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
7
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
70%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Barbell Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Unilateral Toe Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
2
Squat (Paused)
5 Sets
5 Reps
75%
3
Front Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@7
@7.5
5
Leg Press
1 Set
3 Sets
15 Reps
15 Reps
@9
@9.5
6
Leg Curl
2 Sets
2 Sets
15 Reps
15 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@7.5
@9
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@7.5
@8
@9.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Iso-Lateral Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9.5
6
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
7
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@10
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Shoulder Press (Machine)
5 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Front Raise
2 Sets
2 Sets
12 Reps
12 Reps
@9
@10
5
Barbell Row
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9.5
@10
6
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 3
1
Unilateral Toe Press
2 Sets
4-8 Reps
@10
2
Squat (Barbell)
1 Set
3 Reps
@10
3
Deadlift (Barbell)
4 Sets
6 Reps
70%
4
Good Morning
2 Sets
2 Sets
8 Reps
8 Reps
@6.5
@7
5
Lunge (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Back Extension
2 Sets
2 Sets
12 Reps
12 Reps
@9
@9.5
7
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
8
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 1
1
Unilateral Toe Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
2
Squat (Paused)
4 Sets
4 Reps
78%
3
Front Squat (Barbell)
1 Set
1 Set
6 Sets
8 Reps
8 Reps
8 Reps
@9.5
@8.5
@9
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
5
Leg Press
1 Set
4 Sets
12 Reps
12 Reps
@9
@9.5
6
Leg Curl
2 Sets
3 Sets
12 Reps
12 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@7.5
@9
2
Bench Press (Barbell)
4 Sets
4 Reps
78%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
5 Sets
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Iso-Lateral Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9.5
6
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
7
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@10
Day 3
1
Unilateral Toe Press
2 Sets
4-8 Reps
@10
2
Squat (Barbell)
1 Set
5 Reps
@10
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
4
Good Morning
2 Sets
3 Sets
6 Reps
6 Reps
@6.5
@7
5
Lunge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Back Extension
2 Sets
3 Sets
10 Reps
10 Reps
@9
@9.5
7
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
8
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
78%
2
Shoulder Press (Machine)
3 Sets
3 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
3
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Barbell Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
6
Dip (Bodyweight)
5 Sets
AMRAP
@10
Day 1
1
Unilateral Toe Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
2
Squat (Paused)
3 Sets
3 Reps
83%
3
Front Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@7
@7.5
@8
@8.5
5
Leg Press
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@7.5
@9
2
Bench Press (Barbell)
3 Sets
3 Reps
83%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
@7.5
@8
@9.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Iso-Lateral Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9.5
6
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
7
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@10
Day 3
1
Unilateral Toe Press
2 Sets
4-8 Reps
@10
2
Squat (Barbell)
1 Set
3+ Reps
@10
3
Deadlift (Barbell)
4 Sets
4 Reps
80%
4
Good Morning
1 Set
2 Sets
6 Reps
6 Reps
@6.5
@7
5
Lunge (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
6
Back Extension
2 Sets
2 Sets
10 Reps
10 Reps
@9
@9.5
7
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
8
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
83%
2
Shoulder Press (Machine)
3 Sets
15 Reps
@8.5
3
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Barbell Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
6
Dip (Bodyweight)
4 Sets
AMRAP
@10
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@7.5
@9
2
Bench Press (Barbell)
1 Set
3+ Reps
88%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9.5
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Iso-Lateral Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9.5
6
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
7
Reverse Pec Deck
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1-3 Reps
88%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
3
Lat Pulldown
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
4
Front Raise
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Barbell Row
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
6
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 1
1
Unilateral Toe Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
2
Squat (Paused)
1 Set
1-3 Reps
88%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@7.5
@8
@8.5
5
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@9
@9.5
6
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 3
1
Unilateral Toe Press
2 Sets
4-8 Reps
@10
2
Squat (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
3 Sets
3 Reps
85%
4
Good Morning
1 Set
2 Sets
5 Reps
5 Reps
@7.5
@8
5
Lunge (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
6
Back Extension
2 Sets
1 Set
8 Reps
8 Reps
@9
@9.5
7
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
8
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9