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Bleed Iron

by Larry A.
12 athletes joined

Program Description

Powerlifting and power building

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 04:30
  • Last Edited
    Jun 18, 2025 08:58

Summary

**Bleed Iron** is a rigorous 5-week program designed for dedicated lifters ready to push their limits. Training seven days a week, you'll focus on compound movements like squats, deadlifts, and bench presses, incorporating paused variations to enhance strength and stability. Each session is structured to maximize muscle engagement and promote hypertrophy, ensuring you build serious power and endurance. Equip your garage gym and prepare to transform your physique and performance with this relentless regimen!
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6
2
Squat (Barbell)
1
3
1 reps
5 reps
85%
70%
3
Leg Press
3
12 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
6
Walking Lunge
2
50 reps
-
7
Standing Calf Raise
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
5 reps
5 reps
80%
70%
2
Leg Extension
3
15-18 reps
RPE 8
3
Leg Curl
3
15-18 reps
RPE 8
4
Spoto Press
4
5 reps
72%
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
7
Chest Fly (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
5 reps
5 reps
82%
72%
2
Leg Extension
3
15-18 reps
RPE 8
3
Leg Curl
3
15-18 reps
RPE 8
4
Spoto Press
4
5 reps
75%
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
7
Chest Fly (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
5 reps
5 reps
85%
75%
2
Leg Extension
3
15-18 reps
RPE 8
3
Leg Curl
3
15-18 reps
RPE 8
4
Spoto Press
4
5 reps
78%
5
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
7
Chest Fly (Machine)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
80%
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dumbbell Bench Pullover
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
7
Upright Row (Barbell)
3
15 reps
RPE 8
8
Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
2
5 reps
5 reps
75%
70%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Legs Up Bench Press (Barbell)
4
6 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
78%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Legs Up Bench Press (Barbell)
4
6 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Legs Up Bench Press (Barbell)
4
6 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
5 reps
5 reps
85%
80%
70%
2
Lat Pulldown
3
15 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9
5
Back Extension
3
10 reps
RPE 7-8
6
Shrug (Dumbbell)
3
20 reps
RPE 8
7
Pull-Up (Bodyweight)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 6.5
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Step-Up (Weighted)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
20 reps
RPE 7
6
Lunge (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 6.5
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Step-Up (Weighted)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
20 reps
RPE 7
6
Lunge (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
5 reps
RPE 6.5
RPE 8
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Step-Up (Weighted)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
20 reps
RPE 7
6
Lunge (Bodyweight)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7
1B
Bicep Curl (Cable)
2
50 reps
RPE 7
2A
Skull Crusher
3
15 reps
RPE 8
2B
Bench Press (Close Grip)
3
15 reps
RPE 8
3
French Press
3
12-15 reps
RPE 8
4A
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Bodyweight)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
70%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
80%
72%
3
Decline Bench Press (Barbell)
3
12 reps
RPE 8
4
Pendlay Row
3
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
88%
74%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
75%
3
Decline Bench Press (Barbell)
3
12 reps
RPE 8
4
Pendlay Row
3
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
78%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
88%
78%
3
Decline Bench Press (Barbell)
3
12 reps
RPE 8
4
Pendlay Row
3
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Push Up
2
AMRAP
-
4
Chest Fly (Machine)
3
12 reps
RPE 7
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
8
Plank
2
3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12-15 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 7
6
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
7
Upright Row (Barbell)
3
12 reps
RPE 7
8
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Goblet Squat
2 Sets
10 Reps
@6
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
70%
3
Leg Press
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@7
6
Walking Lunge
2 Sets
50 Reps
-
7
Standing Calf Raise
2 Sets
25 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Dumbbell Bench Pullover
3 Sets
12 Reps
@7
4
Chest Fly (Machine)
3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
7
Upright Row (Barbell)
3 Sets
15 Reps
@8
8
Plank
2 Sets
3 mins
-
Day 3
1
Stretching
1 Set
30 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Reps
5 Reps
5 Reps
85%
80%
70%
2
Lat Pulldown
3 Sets
15 Reps
@8
3
Seated Row (Cable)
3 Sets
15 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9
5
Back Extension
3 Sets
10 Reps
@7-8
6
Shrug (Dumbbell)
3 Sets
20 Reps
@8
7
Pull-Up (Bodyweight)
3 Sets
6 Reps
@10
Day 5
1A
Tricep Rope Push Down (Cable)
2 Sets
50 Reps
@7
1B
Bicep Curl (Cable)
2 Sets
50 Reps
@7
2A
Skull Crusher
3 Sets
15 Reps
@8
2B
Bench Press (Close Grip)
3 Sets
15 Reps
@8
3
French Press
3 Sets
12-15 Reps
@8
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
6
Dip (Bodyweight)
2 Sets
AMRAP
@8
Day 6
1
Stretching
1 Set
30 mins
-
Day 7
1
Stretching
1 Set
30 mins
-