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Modified Work In Progress

by Daniel G.
3 athletes joined
5.0
(1 rating)

Program Description

Expansion Of my OG workout

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2025 01:24
  • Last Edited
    Jun 18, 2025 08:09

Summary

**Modified Work In Progress** is a comprehensive 6-week program designed for those looking to enhance their strength and conditioning through a structured 5-day training split. Each week focuses on key lifts, including deadlifts, bench presses, and squats, while incorporating accessory movements to target all major muscle groups. With a blend of barbell, dumbbell, and cable exercises, this program is perfect for lifters ready to push their limits and achieve measurable gains. Get ready to transform your workout routine and build a stronger, more resilient physique!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
75%
3
Seated Row (Cable)
1
5
10 reps
5 reps
70%
90%
4
Lat Pulldown
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Dumbbell)
5
10 reps
75%
3
Barbell Row
1
5
10 reps
5 reps
70%
90%
4
T-Bar Row
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
6
Pull-Up (Weighted)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
7 reps
7 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
75%
3
Seated Row (Cable)
1
5
10 reps
7 reps
70%
85%
4
Lat Pulldown
1
3
10 reps
7 reps
70%
85%
5
Preacher Curl (Barbell)
1
3
10 reps
7 reps
70%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Bench Press (Dumbbell)
5
10 reps
75%
3
Barbell Row
1
5
10 reps
7 reps
70%
85%
4
T-Bar Row
1
3
10 reps
7 reps
70%
85%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
6
Pull-Up (Weighted)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
75%
3
Seated Row (Cable)
1
5
10 reps
5 reps
70%
90%
4
Lat Pulldown
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Bench Press (Dumbbell)
5
10 reps
75%
3
Barbell Row
1
5
10 reps
5 reps
70%
90%
4
T-Bar Row
1
3
10 reps
5 reps
70%
90%
5
Preacher Curl (Barbell)
1
3
10 reps
5 reps
70%
90%
6
Pull-Up (Weighted)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Hack Squat
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Lu Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Hack Squat
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Hack Squat
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
70%
3
Lateral Raise (Dumbbell)
4
AMRAP
85%
4
Face Pull
3
AMRAP
85%
5
Y Raise
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
5 reps
5 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
Dip (Weighted)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
7 reps
70%
85%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
7 reps
70%
85%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
Dip (Weighted)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
75%
3
Incline Bench Press (Dumbbell)
1
3
10 reps
5 reps
70%
90%
4
Chest Fly (Cable)
1
1
2
10 reps
7 reps
5 reps
70%
90%
90%
5
Dip (Weighted)
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Leg Extension
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
10 reps
7 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Leg Extension
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
10 reps
7 reps
7 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
3 reps
3 reps
75%
85%
96%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Leg Extension
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5 reps
3 reps
3 reps
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
5
10 reps
75%
3
Leg Press
4
7 reps
80%
4
Bulgarian Split Squat (Dumbbell)
3
AMRAP
85%
5
Lying Leg Curl
3
AMRAP
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
10-15 reps
70%
2
Hammer Curl (Cable)
4
10-15 reps
70%
3
Overhead Tricep Extension (Cable)
4
10-15 reps
70%
4
Tricep Rope Push Down (Cable)
4
10-15 reps
70%
5
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
6
Cable Crunch
4
10-15 reps
70%
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
75%
3
Seated Row (Cable)
1 Set
5 Sets
10 Reps
5 Reps
70%
90%
4
Lat Pulldown
1 Set
3 Sets
10 Reps
5 Reps
70%
90%
5
Preacher Curl (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
70%
90%
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
5 Reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
5 Reps
70%
90%
4
Chest Fly (Cable)
1 Set
1 Set
2 Sets
10 Reps
7 Reps
5 Reps
70%
90%
90%
5
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
85%
Day 4
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
7 Reps
5 Reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
5 Sets
10 Reps
75%
3
Leg Press
4 Sets
7 Reps
80%
4
Leg Extension
3 Sets
AMRAP
85%
5
Lying Leg Curl
3 Sets
AMRAP
85%
Day 5
1
Preacher Curl (Dumbbell)
4 Sets
10-15 Reps
70%
2
Hammer Curl (Cable)
4 Sets
10-15 Reps
70%
3
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
70%
4
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
70%
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
6
Cable Crunch
4 Sets
10-15 Reps
70%
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
7 Reps
5 Reps
70%
80%
90%
2
Hack Squat
5 Sets
10 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
AMRAP
85%
4
Face Pull
3 Sets
AMRAP
85%
5
Lu Raise
3 Sets
12 Reps
@8.5