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BoostcampPNG

JD³

by J
4 athletes joined

Program Description

First and second exercise of each day essential. Second and third optional and changeable.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2024 09:51
  • Last Edited
    Apr 22, 2025 07:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Chest
10.3%
Hamstrings
10.1%
Upper Back
9.8%
Triceps
9.2%
Lats
8%
Glutes
8%
Front Delts
7.3%
Biceps
6.9%
Abs
5.3%
Calves
4.6%
Middle Delts
3.4%
Lower Back
3.2%
Adductors
1.8%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
2
6-12 reps
-
3
Chest Supported Row (Dumbbell)
2
6-10 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
High Bar Squat (Barbell)
2
6-12 reps
-
3
Leg Extension
2
10-15 reps
-
4
Seated Calf Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Assisted)
2
6-12 reps
-
3
Chest Fly (Cable)
2
10-15 reps
-
4
Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Lying Leg Curl
2
10-15 reps
-
4
Standing Calf Raise
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
2
6-12 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Bicep Curl (Barbell)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Close Grip)
2 Sets
6-12 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
-
3
Leg Extension
2 Sets
10-15 Reps
-
4
Seated Calf Raise
2 Sets
10-15 Reps
-
Day 3
1
Pendlay Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Assisted)
2 Sets
6-12 Reps
-
3
Chest Fly (Cable)
2 Sets
10-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 4
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
3
Lying Leg Curl
2 Sets
10-15 Reps
-
4
Standing Calf Raise
2 Sets
10-15 Reps
-
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
-