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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
    Jun 18, 2025 10:22

Summary

Transform your physique in just six weeks with the Six Week Strength - Cand program! Designed for dedicated lifters, this 5-day-a-week regimen focuses on building raw strength through compound movements like squats, deadlifts, and bench presses. Each workout is meticulously crafted to challenge your limits, combining barbell and dumbbell exercises with targeted rep ranges and intensities. Get ready to push your boundaries and achieve the strength gains you've always wanted!
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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
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