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Blue-Collar Strength

by Mason Mccrary
2 athletes joined

Program Description

The Blue-Collar Strength program is based on the conjugate method with a focus on increasing the bench press and deadlift. While building this program, I incorporated movements that a blue collar worker would face on a daily basis while also increasing maximal strength. “Weak things break”-Louie Simmons

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 02:39
  • Last Edited
    May 07, 2024 10:40
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Sumo Squat
5
5 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
8 reps
RPE 9.5
2
High Bar Squat (Barbell)
5
5 reps
RPE 8
3
Lateral Lunge (Weighted)
3
8 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Sumo Squat
5
5 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
5 reps
RPE 9.5
2
High Bar Squat (Barbell)
5
5 reps
RPE 8
3
Lateral Lunge (Weighted)
3
8 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Sumo Squat
5
5 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3 reps
RPE 9.5
2
High Bar Squat (Barbell)
5
5 reps
RPE 8
3
Lateral Lunge (Weighted)
3
8 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9.5
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seated Military Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 9.5
2
Dumbbell Row
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5 reps
RPE 9.5
2
Face Pull
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seated Military Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
RPE 9.5
2
Dumbbell Row
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9.5
2
Face Pull
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seated Military Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Dumbbell Row
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 9.5
2
Face Pull
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Sumo Squat
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Sumo Squat
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Sumo Squat
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dumbbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Face Pull
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dumbbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Face Pull
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dumbbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Face Pull
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
12 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Sumo Squat
5 Sets
5 Reps
@8
3
Step-Up (Weighted)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 2
1
Bench Press (Barbell)
1 Set
5 Reps
@9.5
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
65%
2
Sumo Squat
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7