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BoostcampPNG

CCP

by Casen B.
6 athletes joined

Program Description

Custom plan

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2023 08:46
  • Last Edited
    Jun 18, 2025 09:29

Summary

Unleash your potential with the CCP program, a comprehensive 5-week journey designed for those ready to elevate their strength and conditioning. With a commitment of just 7 days a week, this program focuses on barbell and machine exercises, including squats, deadlifts, and leg extensions, targeting all major muscle groups for balanced development. Each session is crafted to challenge your limits, ensuring you build muscle and enhance your performance. Get ready to transform your physique and embrace the grind!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 9
5
Hamstring Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
8
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
6
5 reps
RPE 8
4
Leg Extension
5
12 reps
RPE 9
5
Hamstring Curl
5
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Hamstring Curl
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Hamstring Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
10 reps
80%
90%
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7.5
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
13 reps
11 reps
9 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
85%
95%
70%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
5 reps
RPE 10
3
Pec Deck (Machine)
1
12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 10
5
Lateral Raise (Machine)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@9
5
Hamstring Curl
3 Sets
15 Reps
@9
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
80%
90%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8.5
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10