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Post Comp Accessory Block

by Leandro Tavarez
2 athletes joined

Program Description

Reduce fatigue, increase muscle mass, increase underlying strength, have fun

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 21, 2024 01:11
  • Last Edited
    Jun 18, 2025 12:41

Summary

The Post Comp Accessory Block is a focused 5-week program designed to enhance your strength and muscle balance after competition. Committing to five days a week, you'll engage in targeted accessory work, including Safety Bar Squats, Romanian Deadlifts, and Weighted Dips, ensuring a comprehensive approach to muscle recovery and growth. This program is perfect for those looking to refine their physique and build strength in a garage gym setting. Get ready to elevate your lifting game and maximize your post-competition potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Chest
11%
Biceps
10.2%
Quadriceps
8.9%
Front Delts
8.3%
Hamstrings
8.1%
Lats
8%
Glutes
7.8%
Upper Back
7.3%
Middle Delts
6%
Adductors
4%
Abs
2.8%
Olympic
2.4%
Forearms
1.4%
Lower Back
1.4%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
3 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Hip Adductor (Machine)
3
12 reps
RPE 7
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
3 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
2
3 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3
3 reps
5 reps
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Hip Adductor (Machine)
4
12 reps
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 6
2
Dip (Weighted)
2
5 reps
RPE 6
3
Snatch Deadlift
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
T-Bar Row
3
8 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Single Arm Cable Row
2
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 8
2
T-Bar Row
3
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Single Arm Cable Row
2
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Single Arm Cable Row
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 10
2
T-Bar Row
4
8 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Single Arm Cable Row
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
RPE 6
2
Larsen Press (Barbell)
2
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
8 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
8 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
3 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
5
Lateral Raise (Cable)
5
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
4
3 reps
8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 10
3
Pec Deck (Machine)
4
12 reps
RPE 10
4
Tricep Pushdown (Cable)
5
12 reps
RPE 10
5
Lateral Raise (Cable)
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
2
3 reps
6 reps
RPE 6
RPE 7
2
Squat (Paused)
2
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 7
4
Seated Hamstring Curl
3
12-15 reps
RPE 7
5
Face Away Cable Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Squat (Paused)
3
5 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
3
3 reps
6 reps
RPE 8
RPE 9
2
Squat (Paused)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Face Away Cable Curl
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
3
3 reps
6 reps
RPE 9
RPE 10
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 10
RPE 7
3
Bulgarian Split Squat (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Hamstring Curl
4
12-15 reps
RPE 10
5
Face Away Cable Curl
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
85%
2
Larsen Press (Barbell)
3
5 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
JM Press
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Chest Supported Row (Machine)
2
15 reps
RPE 7
7
Face Away Cable Curl
3
15 reps
RPE 7
8
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
88%
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
JM Press
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
2
15 reps
RPE 8
7
Face Away Cable Curl
3
15 reps
RPE 8
8
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
91%
2
Larsen Press (Barbell)
3
5 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
JM Press
3
12 reps
RPE 10
5
Lat Pulldown
3
12 reps
RPE 10
6
Chest Supported Row (Machine)
2
15 reps
RPE 10
7
Face Away Cable Curl
3
15 reps
RPE 10
8
Lateral Raise (Cable)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
94%
2
Larsen Press (Barbell)
3
5 reps
RPE 10
3
Bench Press (Dumbbell)
4
10 reps
RPE 10
4
JM Press
4
12 reps
RPE 10
5
Lat Pulldown
4
12 reps
RPE 10
6
Chest Supported Row (Machine)
3
15 reps
RPE 10
7
Face Away Cable Curl
4
15 reps
RPE 10
8
Lateral Raise (Cable)
5
15 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Safety Bar Squat
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
@6
@6.5
@7
2
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@6
4
Hip Adductor (Machine)
3 Sets
12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Pull-Up (Assisted)
3 Sets
12 Reps
@7
2
T-Bar Row
3 Sets
8 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Single Arm Cable Row
2 Sets
12-15 Reps
@7
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@7
Day 3
1
Dip (Weighted)
1 Set
3 Sets
3 Reps
8 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Pec Deck (Machine)
3 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
Day 4
1
Snatch Deadlift
1 Set
2 Sets
3 Reps
6 Reps
@6
@7
2
Squat (Paused)
2 Sets
5 Reps
@6
3
Bulgarian Split Squat (Barbell)
2 Sets
8 Reps
@7
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@7
5
Face Away Cable Curl
3 Sets
12 Reps
@7
Day 5
1
Larsen Press (Barbell)
1 Set
1 Reps
85%
2
Larsen Press (Barbell)
3 Sets
5 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
JM Press
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
6
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
7
Face Away Cable Curl
3 Sets
15 Reps
@7
8
Lateral Raise (Cable)
3 Sets
15 Reps
@7