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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 04, 2025 06:58
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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