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Carter Gasser block August 4-September 7 2025

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Program Description

This program will allow you to gain size and strength with a progression in intensity and volume through the 5 weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 04, 2025 03:15
  • Last Edited
    Aug 12, 2025 12:22

Summary

Dive into the Carter Gasser Block, a comprehensive 5-week program designed for dedicated lifters ready to push their limits. With a rigorous 7-day training schedule, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, deadlifts, and bench presses. This program is tailored for those with access to a full gym, ensuring you have the tools needed to build strength and endurance. Get ready to transform your physique and elevate your performance with each session!
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Chest
11.9%
Quadriceps
11.8%
Triceps
10.1%
Hamstrings
10%
Front Delts
7.2%
Upper Back
6.6%
Abs
6.1%
Lower Back
6%
Adductors
3.7%
Lats
3.5%
Biceps
2.7%
Rear Delts
2.7%
Middle Delts
2.6%
Calves
1.4%
Forearms
0.6%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
80%
75%
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 7
4
Chest Fly (Machine)
2
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
82.5%
75%
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
3 reps
5 reps
85%
75%
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Skull Crusher (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
3 reps
5 reps
87.5%
75%
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Skull Crusher (Dumbbell)
4
10-15 reps
RPE 7
4
Chest Fly (Machine)
4
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
3 reps
5 reps
90%
75%
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 7
4
Chest Fly (Machine)
2
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
RPE 7
RPE 6
2
Trap Bar Deadlift
3
6 reps
75%
3
Leg Press
2
8-12 reps
RPE 7
4
Walking Lunge
2
16-20 reps
RPE 7
5
Seated Hamstring Curl
2
10-12 reps
RPE 7
6
Standing Calf Raise
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
RPE 8
RPE 6
2
Trap Bar Deadlift
3
8 reps
75%
3
Leg Press
2
8-12 reps
RPE 7
4
Walking Lunge
3
16-20 reps
RPE 7
5
Seated Hamstring Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
8 reps
RPE 8
RPE 7
2
Trap Bar Deadlift
3
6 reps
80%
3
Leg Press
3
8-12 reps
RPE 7
4
Walking Lunge
3
16-20 reps
RPE 7
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
8 reps
RPE 9
RPE 7
2
Trap Bar Deadlift
4
6 reps
75%
3
Leg Press
3
8-12 reps
RPE 7
4
Walking Lunge
3
16-20 reps
RPE 8
5
Seated Hamstring Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
6 reps
RPE 9
RPE 6
2
Trap Bar Deadlift
4
6 reps
80%
3
Leg Press
3
8-12 reps
RPE 7
4
Walking Lunge
3
16-20 reps
RPE 7
5
Seated Hamstring Curl
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
70%
2
Barbell Row
2
8-12 reps
RPE 7
3
Dip (Weighted)
2
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 7
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 8
6
Back Extension
4
8-12 reps
RPE 6
7
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
72.5%
2
Barbell Row
2
8-12 reps
RPE 8
3
Dip (Weighted)
2
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 7
7
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 8
6
Back Extension
4
8-12 reps
RPE 8
7
Abs Crunch (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
4 reps
75%
2
Barbell Row
4
8-12 reps
RPE 7
3
Dip (Weighted)
4
10-15 reps
RPE 8
4
Upright Row (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
3
12-20 reps
RPE 9
6
Back Extension
4
8-12 reps
RPE 9
7
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
4 reps
70%
2
Barbell Row
2
8-12 reps
RPE 10
3
Dip (Weighted)
2
10-15 reps
RPE 10
4
Upright Row (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
2
12-20 reps
RPE 9.5
6
Back Extension
4
8-12 reps
RPE 9
7
Abs Crunch (Machine)
2
8-12 reps
RPE 7
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
85%
80%
2
Deadlift (Paused)
2
4 reps
70%
3
Bench Press (Barbell)
4
5 reps
60%
4
Dumbbell Row
2
10-15 reps
RPE 7
5
T-Bar Row
2
8-12 reps
RPE 7.5
6
Seated Dumbbell Curl
2
12-15 reps
RPE 9
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
6 reps
87.5%
80%
2
Deadlift (Paused)
2
4 reps
70%
3
Bench Press (Barbell)
4
5 reps
62.5%
4
Dumbbell Row
2
10-15 reps
RPE 8
5
T-Bar Row
2
8-12 reps
RPE 8
6
Seated Dumbbell Curl
2
12-15 reps
RPE 9
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
90%
80%
2
Deadlift (Paused)
2
4 reps
70%
3
Bench Press (Barbell)
5
5 reps
60%
4
Dumbbell Row
3
10-15 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Dumbbell Curl
3
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
5 reps
95%
77.5%
2
Deadlift (Paused)
2
4 reps
70%
3
Bench Press (Barbell)
5
5 reps
65%
4
Dumbbell Row
3
10-15 reps
RPE 9
5
T-Bar Row
3
8-12 reps
RPE 9
6
Seated Dumbbell Curl
2
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
100%
80%
2
Deadlift (Paused)
2
4 reps
70%
3
Bench Press (Barbell)
6
5 reps
60%
4
Dumbbell Row
2
10-15 reps
RPE 8
5
T-Bar Row
3
8-12 reps
RPE 8
6
Seated Dumbbell Curl
2
12-15 reps
RPE 9
7
Rear Delt Fly (Cable)
2
15-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
75%
2
Hip Thrust (Machine)
2
8-12 reps
RPE 7
3
Copenhagen Plank
2
8 reps
RPE 7
4
Reverse Hyperextension
3
8-12 reps
RPE 7
5
Nordic Curl
2
6-8 reps
RPE 8
6
Landmine Twist
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
75%
2
Hip Thrust (Machine)
2
8-12 reps
RPE 8
3
Copenhagen Plank
2
8-15 reps
RPE 8
4
Reverse Hyperextension
3
8-12 reps
RPE 8
5
Nordic Curl
2
6-10 reps
RPE 8
6
Landmine Twist
2
16 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
75%
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Copenhagen Plank
2
8-12 reps
RPE 8
4
Reverse Hyperextension
3
8-12 reps
RPE 8
5
Nordic Curl
2
6-8 reps
RPE 8
6
Landmine Twist
2
16 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
75%
2
Hip Thrust (Machine)
2
8-12 reps
RPE 9
3
Copenhagen Plank
2
8-12 reps
RPE 8
4
Reverse Hyperextension
3
8-12 reps
RPE 8
5
Nordic Curl
2
6-8 reps
RPE 8
6
Landmine Twist
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
75%
2
Hip Thrust (Machine)
2
8-12 reps
RPE 7
3
Copenhagen Plank
2
8 reps
RPE 7
4
Reverse Hyperextension
3
8-12 reps
RPE 7
5
Nordic Curl
2
6-8 reps
RPE 8
6
Landmine Twist
2
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 2
No exercises added to this day
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
@7
@6
2
Trap Bar Deadlift
3 Sets
6 Reps
75%
3
Leg Press
2 Sets
8-12 Reps
@7
4
Walking Lunge
2 Sets
16-20 Reps
@7
5
Seated Hamstring Curl
2 Sets
10-12 Reps
@7
6
Standing Calf Raise
2 Sets
12-20 Reps
@8
Day 5
No exercises added to this day
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
3
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
@7
4
Chest Fly (Machine)
2 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
6
Lying Rear Lateral Raise
2 Sets
12-15 Reps
@8
Day 4
1
Tempo Bench Press
3 Sets
4 Reps
70%
2
Barbell Row
2 Sets
8-12 Reps
@7
3
Dip (Weighted)
2 Sets
10-15 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
@8
6
Back Extension
4 Sets
8-12 Reps
@6
7
Abs Crunch (Machine)
2 Sets
8-12 Reps
@7
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
85%
80%
2
Deadlift (Paused)
2 Sets
4 Reps
70%
3
Bench Press (Barbell)
4 Sets
5 Reps
60%
4
Dumbbell Row
2 Sets
10-15 Reps
@7
5
T-Bar Row
2 Sets
8-12 Reps
@7.5
6
Seated Dumbbell Curl
2 Sets
12-15 Reps
@9
7
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@9
Day 7
1
Squat (Paused)
3 Sets
3 Reps
75%
2
Hip Thrust (Machine)
2 Sets
8-12 Reps
@7
3
Copenhagen Plank
2 Sets
8 Reps
@7
4
Reverse Hyperextension
3 Sets
8-12 Reps
@7
5
Nordic Curl
2 Sets
6-8 Reps
@8
6
Landmine Twist
2 Sets
12 Reps
@8