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Pana 4-week strength program top set backoff set

by Yann

Program Description

This is the sample-program taken from Pana’s YouTube channel entitled “The 4 weeks training method for strength gains (+ sample program) “

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 01:49
  • Last Edited
    Mar 23, 2026 11:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.5%
Glutes
20.5%
Hamstrings
20.5%
Abs
10.2%
Chest
9.1%
Triceps
5.5%
Adductors
5.4%
Lower Back
4.9%
Front Delts
3.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
2
2
1 reps
5 reps
88%
78%
2
Squat (Low Bar)
1
3
3 reps
6 reps
82%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
91%
78%
2
Squat (Low Bar)
1
3
3 reps
6 reps
83%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
6 reps
89%
75%
2
Deadlift (Barbell)
1
2
1
1 reps
5 reps
5 reps
91%
80%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
6 reps
82%
70%
2
Squat (Low Bar)
1
2
3 reps
6 reps
82%
70%
3
Deadlift (Barbell)
1
2
3 reps
6 reps
82%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
82%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
86%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
89%
75%
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
1 reps
5 reps
88%
78%
2
Deadlift (Barbell)
1
3
3 reps
6 reps
82%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
91%
78%
2
Deadlift (Barbell)
1
3
3 reps
6 reps
83%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
5 reps
5 reps
95%
80%
70%
2
Deadlift (Barbell)
1
3
3 reps
6 reps
89%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
5 reps
88%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
91%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
5 reps
5 reps
95%
80%
70%
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Squat (Low Bar)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
Day 3
No exercises added to this day
Day 4
1
Squat (Low Bar)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
70%
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Reps
5 Reps
88%
78%
Day 6
No exercises added to this day
Day 7
No exercises added to this day