Program Description
After the completion of each week. Add 5lbs per workout for every lift. You will eventually have to add 2.5lbs to the bar if 5lbs increases are too much. Have fun!!!
Program Overview
- LevelIntermediate
- GoalPowerlifting, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 17, 2025 01:35
- Last EditedNov 17, 2025 01:35
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
16.6%
Hamstrings
15.4%
Chest
10.4%
Triceps
8.6%
Front Delts
7.3%
Abs
6.2%
Adductors
5.5%
Lower Back
4.6%
Olympic
4.2%
Middle Delts
3.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
80%
2
Bench Press (Barbell)
5
1 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
80%
2
Bench Press (Barbell)
5
1 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
80%
2
Bench Press (Barbell)
5
1 reps
85%
3
Deadlift (Barbell)
1
5 reps
88%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Power Clean
3
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
3 reps
80%
3
Power Clean
4
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
3 reps
80%
3
Power Clean
4
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
55%
2
Overhead Press (Barbell)
3
3 reps
80%
3
Power Clean
4
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Stiff Leg Deadlift
3
5 reps
65%
Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)3 Sets
5 Reps
55%
2
Overhead Press (Barbell)3 Sets
5 Reps
80%
3
Power Clean3 Sets
3 Reps
70%
Day 1
1
Squat (Low Bar)5 Sets
5 Reps
80%
2
Bench Press (Barbell)5 Sets
5 Reps
80%
3
Deadlift (Barbell)1 Set
5 Reps
88%
Day 3
1
Squat (Low Bar)3 Sets
5 Reps
70%
2
Bench Press (Close Grip)3 Sets
5 Reps
70%
3
Stiff Leg Deadlift3 Sets
5 Reps
65%