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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
    May 08, 2024 02:37
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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
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Line howAge 24
7 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome!!!😝