Challenging

by Jaden

8 athletes joined

5.0

(1 rating)

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 14, 2024 01:34
Last Edited
Jun 18, 2025 12:44

Summary

Get ready to elevate your fitness game with the Challenging program! Over the course of 5 weeks, you’ll train 5 days a week with a focus on building strength and endurance through compound movements like the Bench Press, Zercher Squat, and Deadlift. This program is designed for those who are ready to push their limits, utilizing a garage gym setup to maximize your gains. Each session is crafted to help you achieve new personal bests while enhancing your overall performance. Join now and embrace the challenge!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.6%

Upper Back

10.2%

Biceps

8.5%

Quadriceps

8.5%

Glutes

8.4%

Lats

8.4%

Front Delts

7.6%

Chest

7.1%

Abs

6.1%

Forearms

5.6%

Hamstrings

5.2%

Middle Delts

4.5%

Lower Back

3.2%

Calves

1.8%

Olympic

1.8%

Adductors

1.3%

Rear Delts

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Pull-Up (Weighted)

6-8 reps

RPE 8-8.5

Pull-Up (Bodyweight)

6 reps

RPE 7

Kroc Row

25 reps

RPE 7.5

Lat Pulldown

15 reps

RPE 7

Face Pull

10 reps

RPE 7.5

Powell Raise

8 reps

RPE 8

Hammer Curl

12 reps

RPE 8

Day 1

Pull-Up (Weighted)

6-8 reps

RPE 8-8.5

Pull-Up (Bodyweight)

6 reps

RPE 7

Kroc Row

25 reps

RPE 7.5

Lat Pulldown

15 reps

RPE 7

Face Pull

10 reps

RPE 7.5

Powell Raise

8 reps

RPE 8

Hammer Curl

12 reps

RPE 8

Day 1

Pull-Up (Weighted)

8-10 reps

RPE 8-8.5

Pull-Up (Bodyweight)

6 reps

RPE 7

High Pull

5 reps

3 reps

RPE 7.5

RPE 8

RPE 9

Barbell Row

8 reps

RPE 7.5

Pullover (Dumbbell)

12 reps

RPE 8

Spider Curl

12 reps

RPE 8

RPE 9

Dead Hang

100 mins

RPE 10

Day 1

Pull-Up (Weighted)

8-10 reps

RPE 8-8.5

Pull-Up (Bodyweight)

6 reps

RPE 7

High Pull

5 reps

3 reps

RPE 7.5

RPE 8

RPE 9

Barbell Row

8 reps

RPE 7.5

Pullover (Dumbbell)

12 reps

RPE 8

Spider Curl

12 reps

RPE 8

RPE 9

Dead Hang

100 mins

RPE 10

Day 1

Bench Press (Barbell)

1 reps

100%

Day 2

Copenhagen Plank

0.5 mins

RPE 7

Zercher Squat (Barbell)

8 reps

6 reps

4 reps

2 reps

1 reps

55%

65%

75%

85%

90%

Bulgarian Split Squat (Dumbbell)

8-10 reps

RPE 8

Bulgarian Split Squat (Bodyweight)

6 reps

RPE 7

Hanging Leg Raise

12 reps

RPE 8

Russian Twist (Dumbbell)

10 reps

RPE 8

Standing Calf Raise

25 reps

RPE 7.5

Day 2

Copenhagen Plank

0.5 mins

RPE 7

Zercher Squat (Barbell)

8 reps

6 reps

4 reps

2 reps

1 reps

55%

65%

75%

85%

90%

Bulgarian Split Squat (Dumbbell)

8-10 reps

RPE 8

Bulgarian Split Squat (Bodyweight)

6 reps

RPE 7

Hanging Leg Raise

12 reps

RPE 8

Russian Twist (Dumbbell)

10 reps

RPE 8

Standing Calf Raise

25 reps

RPE 7.5

Day 2

Bilateral Snapdown

4 reps

RPE 7.5

Zercher Squat (Barbell)

8 reps

6 reps

4 reps

2 reps

60%

70%

80%

85%

Hang Power Clean

3 reps

RPE 8

Lunge (Barbell)

8 reps

RPE 8

Sissy Squat

10 reps

RPE 7

Standing Calf Raise

100 reps

RPE 10

Day 2

Bilateral Snapdown

4 reps

RPE 7.5

Zercher Squat (Barbell)

8 reps

6 reps

4 reps

2 reps

60%

70%

80%

85%

Hang Power Clean

3 reps

RPE 8

Lunge (Barbell)

8 reps

RPE 8

Sissy Squat

10 reps

RPE 7

Standing Calf Raise

100 reps

RPE 10

Day 2

Zercher Squat (Barbell)

1 reps

100%

Day 3

Bench Press (Barbell)

10 reps

8 reps

6 reps

4 reps

2 reps

65%

70%

75%

80%

85%

Chest Fly (Dumbbell)

15 reps

RPE 7.5

Tricep Kickbacks

10 reps

RPE 7.5

Arnold Press

10 reps

RPE 8.5

Push Up

1000 reps

RPE 10

Day 3

Bench Press (Barbell)

10 reps

8 reps

6 reps

4 reps

2 reps

65%

70%

75%

80%

85%

Chest Fly (Dumbbell)

15 reps

RPE 7.5

Skull Crusher

12 reps

RPE 8

Tricep Kickbacks

10 reps

RPE 7.5

Arnold Press

10 reps

RPE 8.5

Day 3

Bench Press (Barbell)

12 reps

10 reps

8 reps

6 reps

4 reps

2 reps

65%

70%

75%

80%

85%

90%

Incline Bench Press (Barbell)

8 reps

RPE 7.5

JM Press

8 reps

RPE 7.5

Lateral Raise (Dumbbell)

15 reps

RPE 8

Push Up

1000 reps

RPE 10

Day 3

Bench Press (Barbell)

12 reps

10 reps

8 reps

6 reps

4 reps

2 reps

65%

70%

75%

80%

85%

90%

Incline Bench Press (Barbell)

8 reps

RPE 7.5

JM Press

8 reps

RPE 7.5

Lateral Raise (Dumbbell)

15 reps

RPE 8

Push Up

1000 reps

RPE 10

Day 3

Deadlift (Deficit)

1 reps

100%

Day 4

Hip Bridge March

10 reps

RPE 6.5

Superman

8 reps

RPE 6.5

Deadlift (Barbell)

5 reps

4 reps

2 reps

50%

60%

85%

Stiff Leg Deadlift

8-12 reps

RPE 7.5-8

Shrug (Dumbbell)

25 reps

RPE 7.5

Farmer's Walk (Weighted)

0.5 mins

RPE 7.5

Day 4

Hip Bridge March

10 reps

RPE 6.5

Superman

8 reps

RPE 6.5

Deadlift (Barbell)

5 reps

4 reps

2 reps

50%

60%

85%

Stiff Leg Deadlift

8-12 reps

RPE 7.5-8

Shrug (Dumbbell)

25 reps

RPE 7.5

Farmer's Walk (Weighted)

0.5 mins

RPE 7.5

Day 4

Hip Bridge March

10 reps

RPE 6.5

Superman

8 reps

RPE 6.5

Deadlift (Barbell)

5 reps

4 reps

2 reps

55%

65%

90%

Nordic Curl

6 reps

RPE 8

Snatch (Barbell)

25 reps

RPE 8

Abs Crunch (Weighted)

20 reps

RPE 7.5

Dead Hang

100 mins

RPE 10

Day 4

Hip Bridge March

10 reps

RPE 6.5

Superman

8 reps

RPE 6.5

Deadlift (Barbell)

5 reps

4 reps

2 reps

55%

65%

90%

Nordic Curl

6 reps

RPE 8

Snatch (Barbell)

25 reps

RPE 8

Abs Crunch (Weighted)

20 reps

RPE 7.5

Dead Hang

100 mins

RPE 10

Day 5

Push Press (Barbell)

6 reps

75%

Front Raise

12 reps

RPE 7.5

Reverse Bicep Curl (EZ Bar)

8-10 reps

RPE 8

Tricep Pushdown (Cable)

20 reps

RPE 7.5

Bicep Curl (EZ Bar)

8 reps

RPE 8.5

French Press

8 reps

RPE 8

Reverse Wrist Curl (Barbell)

-100 reps

RPE 10

Wrist Curls

-100 reps

RPE 10

Day 5

Push Press (Barbell)

6 reps

75%

Front Raise

12 reps

RPE 7.5

Reverse Bicep Curl (EZ Bar)

8-10 reps

RPE 8

Tricep Pushdown (Cable)

20 reps

RPE 7.5

Bicep Curl (EZ Bar)

8 reps

RPE 8.5

French Press

8 reps

RPE 8

Reverse Wrist Curl (Barbell)

-100 reps

RPE 10

Wrist Curls

-100 reps

RPE 10

Day 5

Push Press (Barbell)

6 reps

83%

Front Raise

14 reps

RPE 7.5

Reverse Bicep Curl (EZ Bar)

10-12 reps

RPE 8

Tricep Pushdown (Cable)

20 reps

RPE 7.5

Bicep Curl (EZ Bar)

8 reps

RPE 8.5

French Press

8 reps

RPE 8

Reverse Wrist Curl (Barbell)

-100 reps

RPE 10

Wrist Curls

-100 reps

RPE 10

Day 5

Push Press (Barbell)

6 reps

83%

Front Raise

14 reps

RPE 7.5

Reverse Bicep Curl (EZ Bar)

10-12 reps

RPE 8

Tricep Pushdown (Cable)

20 reps

RPE 7.5

Bicep Curl (EZ Bar)

8 reps

RPE 8.5

French Press

8 reps

RPE 8

Reverse Wrist Curl (Barbell)

-100 reps

RPE 10

Wrist Curls

-100 reps

RPE 10

Day 4

Hip Bridge March

2 Sets

10 Reps

@6.5

Superman

2 Sets

8 Reps

@6.5

Deadlift (Barbell)

1 Set

2 Sets

5 Reps

4 Reps

2 Reps

50%

60%

85%

Stiff Leg Deadlift

3 Sets

8-12 Reps

@7.5-8

Shrug (Dumbbell)

3 Sets

25 Reps

@7.5

Farmer's Walk (Weighted)

3 Sets

0.5 mins

@7.5

Day 2

Copenhagen Plank

2 Sets

0.5 mins

Zercher Squat (Barbell)

1 Set

8 Reps

6 Reps

4 Reps

2 Reps

1 Reps

55%

65%

75%

85%

90%

Bulgarian Split Squat (Dumbbell)

3 Sets

8-10 Reps

Bulgarian Split Squat (Bodyweight)

3 Sets

6 Reps

Hanging Leg Raise

3 Sets

12 Reps

Russian Twist (Dumbbell)

3 Sets

10 Reps

Standing Calf Raise

4 Sets

25 Reps

@7.5

Day 5

Push Press (Barbell)

4 Sets

6 Reps

75%

Front Raise

3 Sets

12 Reps

@7.5

Reverse Bicep Curl (EZ Bar)

4 Sets

8-10 Reps

Tricep Pushdown (Cable)

4 Sets

20 Reps

@7.5

Bicep Curl (EZ Bar)

4 Sets

8 Reps

@8.5

French Press

4 Sets

8 Reps

Reverse Wrist Curl (Barbell)

2 Sets

-100 Reps

@10

Wrist Curls

2 Sets

-100 Reps

@10

Day 1

Pull-Up (Weighted)

4 Sets

6-8 Reps

@8-8.5

Pull-Up (Bodyweight)

4 Sets

6 Reps

Kroc Row

3 Sets

25 Reps

@7.5

Lat Pulldown

3 Sets

15 Reps

Face Pull

2 Sets

10 Reps

@7.5

Powell Raise

2 Sets

8 Reps

Hammer Curl

3 Sets

12 Reps

Day 3

Bench Press (Barbell)

1 Set

2 Sets

10 Reps

8 Reps

6 Reps

4 Reps

2 Reps

65%

70%

75%

80%

85%

Chest Fly (Dumbbell)

3 Sets

15 Reps

@7.5

Tricep Kickbacks

3 Sets

10 Reps

@7.5

Arnold Press

3 Sets

10 Reps

@8.5

Push Up

2 Sets

1000 Reps

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Line howAge 24

2 years ago

8 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Awesome!!!😝