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Strength Block

by Blake M.
1 athletes joined

Program Description

Build Weakpoint(Out of the hole + chest) Add LBS to Bench Add LBS to Zercher Add LBS to Deadlift Day 1 - Sunday Day 2 - Tuesday Day 3 - Thursday Day 4 - Friday

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 03, 2026 02:30
  • Last Edited
    Feb 03, 2026 05:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Front Delts
11.3%
Upper Back
10.2%
Biceps
9.7%
Chest
8.6%
Middle Delts
7%
Lats
6.5%
Quadriceps
6.5%
Hamstrings
6.5%
Glutes
4.3%
Rear Delts
3.8%
Forearms
3.2%
Abs
2.2%
Adductors
1.1%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
3 reps
75%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
2 reps
80%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
1 reps
85%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
3 reps
75%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
2 reps
80%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
1 reps
85%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
3 reps
75%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
2 reps
80%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
1 reps
85%
2
Overhead Tricep Extension (Cable)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
8 reps
65%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
6 reps
70%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
5 reps
75%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
8 reps
65%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
6 reps
70%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
5 reps
75%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
8 reps
65%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
6 reps
70%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench
4
5 reps
75%
2
Rolling Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
70%
2
Deadlift (Barbell)
2
4 reps
70%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
4 reps
75%
2
Deadlift (Barbell)
2
3 reps
75%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
2
2 reps
80%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
70%
2
Deadlift (Barbell)
2
4 reps
70%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
4 reps
75%
2
Deadlift (Barbell)
2
3 reps
75%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
2
2 reps
80%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
70%
2
Deadlift (Barbell)
2
4 reps
70%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
4 reps
75%
2
Deadlift (Barbell)
2
3 reps
75%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
3 reps
80%
2
Deadlift (Barbell)
2
2 reps
80%
3
Seated Hamstring Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Preacher Curl (Machine)
3
10-15 reps
RPE 10
6
Face Pull
2
12-20 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
80%
80%
80%
80%
2
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
Day 2
1
Long Pause Bench Press
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 3
1
Cambered Bar Bench
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
65%
65%
65%
2
Rolling Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
Day 4
1
Zercher Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
70%
70%
3
Seated Hamstring Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Face Pull
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10