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Challenging (1)

by Jaden
2 athletes joined

Program Description

To develop some powerlifting and grappling strength.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 18, 2024 05:16
  • Last Edited
    Jun 18, 2025 11:42

Summary

Embark on a transformative 5-week journey with the Challenging (1) program, designed for dedicated lifters ready to push their limits. With five training days each week, you'll tackle a variety of barbell and bodyweight exercises, including the Bench Press, Zercher Squat, and Deadlift, ensuring a comprehensive full-body workout. This program emphasizes strength progression, featuring new max lifts and targeted muscle engagement to build power and endurance. Get ready to elevate your performance and achieve your fitness goals in a supportive garage gym environment!
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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
Pull-Up (Weighted)
4
6-8 reps
RPE 8-8.5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
Kroc Row
3
25 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7
5
Face Pull
2
10 reps
RPE 7.5
6
Powell Raise
2
8 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8-8.5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
Kroc Row
3
25 reps
RPE 7.5
4
Lat Pulldown
3
15 reps
RPE 7
5
Face Pull
2
10 reps
RPE 7.5
6
Powell Raise
2
8 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 8-8.5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
High Pull
1
1
1
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
4
Barbell Row
3
8 reps
RPE 7.5
5
Pullover (Dumbbell)
2
12 reps
RPE 8
6
Spider Curl
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Dead Hang
2
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 8-8.5
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
High Pull
1
1
1
5 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 9
4
Barbell Row
3
8 reps
RPE 7.5
5
Pullover (Dumbbell)
2
12 reps
RPE 8
6
Spider Curl
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Dead Hang
2
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
2
0.5 mins
RPE 7
2
Zercher Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
55%
65%
75%
85%
90%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
4
25 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Copenhagen Plank
2
0.5 mins
RPE 7
2
Zercher Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
4 reps
2 reps
1 reps
55%
65%
75%
85%
90%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Bulgarian Split Squat (Bodyweight)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Standing Calf Raise
4
25 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Snapdown
2
4 reps
RPE 7.5
2
Zercher Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
85%
3
Hang Power Clean
4
3 reps
RPE 8
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Sissy Squat
2
10 reps
RPE 7
6
Standing Calf Raise
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bilateral Snapdown
2
4 reps
RPE 7.5
2
Zercher Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
85%
3
Hang Power Clean
4
3 reps
RPE 8
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Sissy Squat
2
10 reps
RPE 7
6
Standing Calf Raise
2
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
2 reps
65%
70%
75%
80%
85%
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Tricep Kickbacks
3
10 reps
RPE 7.5
4
Arnold Press
3
10 reps
RPE 8.5
5
Push Up
2
1000 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
2 reps
65%
70%
75%
80%
85%
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7.5
3
Skull Crusher
3
12 reps
RPE 8
4
Tricep Kickbacks
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
65%
70%
75%
80%
85%
90%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5
3
JM Press
2
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Push Up
2
1000 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
65%
70%
75%
80%
85%
90%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5
3
JM Press
2
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Push Up
2
1000 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
2
10 reps
RPE 6.5
2
Superman
2
8 reps
RPE 6.5
3
Deadlift (Barbell)
1
1
2
5 reps
4 reps
2 reps
50%
60%
85%
4
Stiff Leg Deadlift
3
8-12 reps
RPE 7.5-8
5
Shrug (Dumbbell)
3
25 reps
RPE 7.5
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
2
10 reps
RPE 6.5
2
Superman
2
8 reps
RPE 6.5
3
Deadlift (Barbell)
1
1
2
5 reps
4 reps
2 reps
50%
60%
85%
4
Stiff Leg Deadlift
3
8-12 reps
RPE 7.5-8
5
Shrug (Dumbbell)
3
25 reps
RPE 7.5
6
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
2
10 reps
RPE 6.5
2
Superman
2
8 reps
RPE 6.5
3
Deadlift (Barbell)
1
1
2
5 reps
4 reps
2 reps
55%
65%
90%
4
Nordic Curl
3
6 reps
RPE 8
5
Snatch (Barbell)
2
25 reps
RPE 8
6
Abs Crunch (Weighted)
2
20 reps
RPE 7.5
7
Dead Hang
2
100 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
2
10 reps
RPE 6.5
2
Superman
2
8 reps
RPE 6.5
3
Deadlift (Barbell)
1
1
2
5 reps
4 reps
2 reps
55%
65%
90%
4
Nordic Curl
3
6 reps
RPE 8
5
Snatch (Barbell)
2
25 reps
RPE 8
6
Abs Crunch (Weighted)
2
20 reps
RPE 7.5
7
Dead Hang
2
100 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
75%
2
Front Raise
3
12 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8.5
6
French Press
4
8 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
2
-100 reps
RPE 10
8
Wrist Curls
2
-100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
75%
2
Front Raise
3
12 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8.5
6
French Press
4
8 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
2
-100 reps
RPE 10
8
Wrist Curls
2
-100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
83%
2
Front Raise
3
14 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8.5
6
French Press
4
8 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
2
-100 reps
RPE 10
8
Wrist Curls
2
-100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
83%
2
Front Raise
3
14 reps
RPE 7.5
3
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 8.5
6
French Press
4
8 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
2
-100 reps
RPE 10
8
Wrist Curls
2
-100 reps
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Hip Bridge March
2 Sets
10 Reps
@6.5
2
Superman
2 Sets
8 Reps
@6.5
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
4 Reps
2 Reps
50%
60%
85%
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@7.5-8
5
Shrug (Dumbbell)
3 Sets
25 Reps
@7.5
6
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7.5
Day 2
1
Copenhagen Plank
2 Sets
0.5 mins
@7
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
55%
65%
75%
85%
90%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bulgarian Split Squat (Bodyweight)
3 Sets
6 Reps
@7
5
Hanging Leg Raise
3 Sets
12 Reps
@8
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@8
7
Standing Calf Raise
4 Sets
25 Reps
@7.5
Day 5
1
Push Press (Barbell)
4 Sets
6 Reps
75%
2
Front Raise
3 Sets
12 Reps
@7.5
3
Reverse Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
20 Reps
@7.5
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8.5
6
French Press
4 Sets
8 Reps
@8
7
Reverse Wrist Curl (Barbell)
2 Sets
-100 Reps
@10
8
Wrist Curls
2 Sets
-100 Reps
@10
Day 1
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-8.5
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
Kroc Row
3 Sets
25 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7
5
Face Pull
2 Sets
10 Reps
@7.5
6
Powell Raise
2 Sets
8 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
65%
70%
75%
80%
85%
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7.5
3
Tricep Kickbacks
3 Sets
10 Reps
@7.5
4
Arnold Press
3 Sets
10 Reps
@8.5
5
Push Up
2 Sets
1000 Reps
@10