IntermediateFree

Gemini Cooked and Im a Black templar

3Day Powerbuilding program including weighted Calesthenics And this program was provided to me by Gemini😂

Joshua S.· Feb 2025

4athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Strength, Bodyweight Fitness

Equipment

Full Gym

Session length

90 min

The purpose of this program is to improve your strength in the four main lifts (namely:Squat, Bench press, Overhead press and Deadlift) while also focussing to improve your strength in weighted Dips and Pull-ups. The first and second week lead up to the third week in strength. The third week is the PR-week. The fourth week is the deload-week and then the sicle starts again. This program aims for strength and power while also enabling body control. Be sure to get enough sleep, and eat enough so your rest is on point. Rest days: Personally I like to get 1 rest day or preferably 48 h of rest between workouts however I'd advise you to especially take 2 days off after Deadlift days. Be sure to do dead hangs after each Workout to decompress the spine since the program is very taxing on the spine. After each Workout you should do a static stretching routine in addition to the dead hangs. And of course you can add accessorie-exercises if you want but for me those are enough since I have a hard time recovering. You should also include at least two 30 mins cardio sessions on your off-days to keep fit. You could also do these as sprints to increase your power output (and testosterone ;) ). After one run, adjust your one rep max by 2.5 kg for bench and overhead press and by 5 kg for the deadlift and squat. And then run the program again. Don't egolift and watch for perfect form before weight first otherwise have fun. Notes: For the incline press I'd recommend a low incline to focus on your upper chest more, preferably between 30° and 45° should do the trick. If you're not able to do pull- ups with weight yet or any pull ups for that matter, start with pull up negatives or assisted ones, decreasing the assistance each week. Szise should follow if you eat correctly. This program is by no means perfect for everyone, but I like it and it fits my personal preference. Do with that as you please ;)

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.9%

Lats

13%

Chest

9.7%

Triceps

9.5%

Front Delts

8.8%

Quadriceps

8.6%

Glutes

7.2%

Hamstrings

7.2%

Biceps

6.9%

Middle Delts

5.8%

Lower Back

2.8%

Abs

2.5%

Rear Delts

2.3%

Adductors

1.4%

Forearms

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	40%
		1	5 reps	50%
		1	5 reps	60%
2	Bench Press (Barbell)	1	5 reps	40%
		1	5 reps	50%
		1	5 reps	60%
3	Dip (Weighted)	2	8–10 reps	@9
4	Barbell Row	2	8 reps	@9
5	Face Pull	2	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5 reps	40%
		1	5 reps	50%
		1	5 reps	60%
2	Overhead Press (Barbell)	1	5 reps	40%
		1	5 reps	50%
		1	5 reps	60%
3	Lat Pulldown	2	10 reps	@9.5
4	Bicep Curl (Barbell)	2	10 reps	@9
5	One Arm Lateral Raise (Cable)	2	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	8 reps	@9
2	Bench Press (Close Grip)	2	8 reps	@9
3	Hack Squat	2	8 reps	@9
4	Hamstring Curl	2	10 reps	@9
5	Single Arm Row (Dumbbell)	2	10 reps	@9
6	Wide Grip Pull-Up	6	1–2 reps	@6

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Gemini Cooked and Im a Black templar is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Gemini Cooked and Im a Black templar is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Gemini Cooked and Im a Black templar is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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