logo
BoostcampPNG

JD³

by J
2 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
    Aug 10, 2024 03:44
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
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
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