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Six Week Strength - Cand

by Carlos V.

Program Description

Powerlifting, increase the strength in the three main lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 07, 2025 09:56
  • Last Edited
    Mar 15, 2025 07:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Glute-Ham Raise
3
8-12 reps
RPE 8
5
Glute Hyperextension
1
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10+ reps
3+ reps
80%
82.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Kettlebell Swing
2
1
20 reps
15 reps
RPE 9
RPE 9
4
Zercher Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87.5%
2
Deadlift (Barbell)
2
3-6 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87.5%
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 8
3
Zercher Squat (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
4
Kettlebell Swing
2
1
20 reps
15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
97.5%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
65%
70%
72.5%
3
Zercher Squat (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 8
4
Kettlebell Swing
1
2
20 reps
15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
60%
65%
70%
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
60%
65%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
70%
75%
80%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
70%
80%
82%
2
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8
3
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Barbell Row
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Pull-Up (Bodyweight)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pull-Up (Bodyweight)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
6
Face Pull
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
95%
2
Barbell Row
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Military Press (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
4
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
60%
65%
70%
80%
90%
100%
2
Military Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
60%
65%
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
70%
75%
80%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10+ reps
82.5%
2
Back Off Squats
10
3 reps
77.5%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
5
Glute-Ham Raise
3
8-12 reps
RPE 8
6
Glute Hyperextension
1
2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
90%
2
Romanian Deadlift (Barbell)
1
8 reps
8%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-3 reps
1-2 reps
92.5%
95%
2
Deadlift (Barbell)
1
1
2-3 reps
1-2 reps
90%
95%
3
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
4
Glute-Ham Raise
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
95%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
3
Glute-Ham Raise
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
3
Kettlebell Swing
2
1
20 reps
15 reps
RPE 8
RPE 8
4
Zercher Squat (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
70%
80%
82.5%
2
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8
3
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
90%
2
Barbell Row
3
6 reps
RPE 8
3
Military Press (Barbell)
3
6 reps
RPE 8
4
Pull-Up (Bodyweight)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2-3 reps
2-4 reps
1-2 reps
90%
90%
95%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pull-Up (Bodyweight)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6
Shrug (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bent Over Lateral Raise
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 8
3
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 7
RPE 7
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@7
4
Glute-Ham Raise
3 Sets
8-12 Reps
@8
5
Glute Hyperextension
1 Set
2 mins
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@7
@7
4
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Face Pull
3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@7
@7
4
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
6
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
3
Kettlebell Swing
2 Sets
1 Set
20 Reps
15 Reps
@8
@8
4
Zercher Squat (Barbell)
3 Sets
8-12 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@7
@7
4
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bent Over Lateral Raise
3 Sets
8-12 Reps
@8