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Turkey

by Aslan G.
1 athletes joined

Program Description

N

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 24, 2025 01:18
  • Last Edited
    Jul 15, 2025 09:30

Summary

Elevate your strength and sculpt your physique with the Turkey program, a comprehensive 6-week journey designed for serious lifters. Committing to four days a week, you'll dive into a balanced mix of push and pull workouts, focusing on compound movements like the barbell bench press and deadlift to build power and muscle. Each session is meticulously crafted to challenge you with progressive intensity, ensuring you make consistent gains. Get ready to transform your training and unleash your full potential!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
4 reps
4 reps
4 reps
85%
80%
75%
2
Dip (Weighted)
1
2
4 reps
6 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Chest Fly (Machine)
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
JM Press (Smith Machine)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
3 reps
3 reps
5 reps
85%
80%
75%
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 10
RPE 8
4
Incline Curl (Dumbbell)
3
6 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
2 reps
4 reps
4 reps
4 reps
95%
87%
85%
80%
2
Squat (Barbell)
1
2
2 reps
4 reps
85%
75%
3
Leg Extension
3
8 reps
RPE 10
4
Hamstring Curl
2
1
6 reps
8 reps
RPE 10
RPE 10
5
Hack Squat
3
8 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Lat Pulldown
3
6-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
4
Cable Low Row
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
4 Reps
4 Reps
4 Reps
85%
80%
75%
2
Dip (Weighted)
1 Set
2 Sets
4 Reps
6 Reps
@8-10
@8-10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@10
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@10
5
Chest Fly (Machine)
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
JM Press (Smith Machine)
3 Sets
6 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
3 Reps
3 Reps
5 Reps
85%
80%
75%
2
Lat Pulldown
2 Sets
6-8 Reps
@10
3
Cable Low Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@8
4
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
@8
6
Hammer Curl (Dumbbell)
2 Sets
5 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
90%
85%
2
Lat Pulldown
3 Sets
6-8 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@10
4
Cable Low Row
3 Sets
8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
4 Reps
4 Reps
95%
87%
85%
80%
2
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
85%
75%
3
Leg Extension
3 Sets
8 Reps
@10
4
Hamstring Curl
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
5
Hack Squat
3 Sets
8 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10