logo
BoostcampPNG

GSF 6/7

by
1 athletes joined
5.0
(1 rating)

Program Description

To improve powerlifter during their offseason

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 03, 2024 09:11
  • Last Edited
    Dec 21, 2024 06:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
19.1%
Triceps
14.6%
Quadriceps
13.9%
Glutes
11.2%
Front Delts
9.2%
Hamstrings
8.5%
Upper Back
4.6%
Biceps
4.1%
Adductors
3.9%
Lats
3.3%
Abs
2.6%
Lower Back
2%
Middle Delts
1.3%
Rear Delts
1.3%
Forearms
0.5%
BlogBannerPC
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
BlogBannerPC
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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Close Grip)
6
8 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Close Grip)
6
8 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Close Grip)
6
8 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Close Grip)
6
8 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
6
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
6
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Dumbbell)
6
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Dumbbell)
6
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Dumbbell)
6
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Dumbbell)
6
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
6
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
6
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 6
2
Spoto Press
6
12 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 6
2
Spoto Press
6
12 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 7
2
Spoto Press
6
12 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 7
2
Spoto Press
6
12 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 8
2
Spoto Press
6
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 8
2
Spoto Press
6
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Incline Bench Press (Barbell)
6
8 reps
RPE 6
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Incline Bench Press (Barbell)
6
8 reps
RPE 6
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
6
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
6
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
6
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
6
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 4
1
Squat (Low Bar)
4 Sets
5 Reps
@6
2
Bench Press (Barbell)
6 Sets
5 Reps
@6
3
Back Extension
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@6
2
Bench Press (Dumbbell)
6 Sets
12 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
@6
2
Bench Press (Close Grip)
6 Sets
8 Reps
@6
3
Leg Extension
4 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 5
1
Sumo Deadlift (Paused)
4 Sets
8 Reps
@6
2
Spoto Press
6 Sets
12 Reps
@6
3
Leg Curl
3 Sets
10 Reps
@8
4
French Press
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@9
Day 6
1
Squat (Paused)
3 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
6 Sets
8 Reps
@6
3
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
10 Reps
@9
Day 2
1
Squat (Paused)
4 Sets
8 Reps
@6
2
Bench Press (Barbell)
6 Sets
5 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@8
4
T-Bar Row
3 Sets
6 Reps
@8
5
Rolling Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8