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BLINDSIDE

by Sutton G.
7 athletes joined
4.0
(1 rating)

Program Description

This program is written for an athlete transitioning from a hypertrophy phase to a competition prep. I wrote this to quickly transition from Football to Powerlifting training. The program entails high volume on base compounds, and it is recommended to run a deload after the 4th and 8 week if felt necessary.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 04, 2023 07:25
  • Last Edited
    Jun 18, 2025 12:46

Summary

Unleash your potential with BLINDSIDE, an 8-week program designed to elevate your strength and conditioning through a balanced mix of compound and isolation exercises. Committing to 5 days a week, you'll tackle a variety of movements including barbell squats, dumbbell lunges, and bench presses, ensuring a comprehensive approach to muscle development. With a focus on intensity and progressive overload, this program is perfect for those ready to push their limits and achieve noticeable results. Equip yourself with the tools for success and transform your training routine today!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
7 reps
3 reps
3 reps
70%
80%
85%
2
Reverse Hyperextension
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
6 reps
2 reps
2 reps
72%
80%
85%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
6 reps
5 reps
3 reps
3 reps
74%
74%
85%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
3 reps
77%
85%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
5 reps
4 reps
1 reps
80%
85%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
6 reps
6 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
4 reps
3 reps
1 reps
82%
87%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
3 reps
3 reps
1 reps
1 reps
1 reps
82%
87%
87%
90%
91%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
100%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
7 reps
5 reps
3 reps
3 reps
75%
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Dumbbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
6
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
6
Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
6
Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
80%
85%
90%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
4 reps
3 reps
2 reps
2 reps
1 reps
80%
85%
87%
90%
95%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
80%
80%
80%
85%
90%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
100%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
3 reps
67%
72%
2
Glute Kickback (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
5 reps
3 reps
70%
74%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
3 reps
67%
72%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
3 reps
67%
72%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
5 reps
3 reps
80%
85%
90%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
80%
85%
90%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
80%
85%
90%
95%
100%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
95%
100%
2
Cable Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Leg Curl
1
1
15 reps
15 reps
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
1 Set
1 Set
7 Reps
3 Reps
3 Reps
70%
80%
85%
2
Reverse Hyperextension
1 Set
1 Set
15 Reps
15 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
3 Reps
75%
75%
80%
85%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Dumbbell Row
3 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
2 Sets
6 Reps
3 Reps
67%
72%
2
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
Day 4
1
Squat (Paused)
4 Sets
7 Reps
-
2
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 5
1
Bench Press (Close Grip)
5 Sets
6 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Sutton G.Man
2 years ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I’ve used this program to prep for my powerlifting meet and it worked well.