Program Description
Wave-periodized time efficient program. Superset antagonistic pulling exercises with all pressing movements. Sprinkle in isolation and core work wherever possible. Keep rest periods close to one minute. Still feeling out percentages and rep ranges to keep an appropriate level of difficulty. Aimed at general strength and size across the board. Not meet prep, even though rep ranges get low.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJan 20, 2026 07:03
- Last EditedFeb 20, 2026 05:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Front Delts
14.2%
Glutes
14.1%
Hamstrings
14.1%
Quadriceps
11.8%
Chest
9.4%
Abs
8.4%
Middle Delts
4.8%
Adductors
4.5%
Lower Back
2.5%
Upper Back
2%
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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
Bench Press (Barbell)
4
4 reps
68%
2
Standing Behind Neck Shoulder Press (Barbell)
3
15 reps
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72%
2
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
48%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
77%
2
Bench Press (Barbell)
1
AMRAP
77%
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
52%
4
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
52%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
2 reps
78%
2
Standing Behind Neck Shoulder Press (Barbell)
6
10 reps
52%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
78%
2
Standing Behind Neck Shoulder Press (Barbell)
6
8 reps
57%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Standing Behind Neck Shoulder Press (Barbell)
6
6 reps
62%
4
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
62%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
1 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
6
6 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
1 reps
88%
2
Standing Behind Neck Shoulder Press (Barbell)
6
5 reps
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
1 reps
92%
2
Standing Behind Neck Shoulder Press (Barbell)
5
3 reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
96%
2
Standing Behind Neck Shoulder Press (Barbell)
3
3 reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Squat (Low Bar)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
68%
2
High Bar Squat (Barbell)
3
15 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72%
2
High Bar Squat (Barbell)
4
12 reps
48%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
77%
2
Deadlift (Barbell)
1
AMRAP
77%
3
High Bar Squat (Barbell)
4
10 reps
52%
4
High Bar Squat (Barbell)
1
AMRAP
52%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
High Bar Squat (Barbell)
5
10 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
2 reps
78%
2
High Bar Squat (Barbell)
6
10 reps
52%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
78%
2
High Bar Squat (Barbell)
6
8 reps
57%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
High Bar Squat (Barbell)
6
6 reps
62%
4
High Bar Squat (Barbell)
1
AMRAP
62%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
1 reps
75%
2
High Bar Squat (Barbell)
6
6 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
88%
2
High Bar Squat (Barbell)
6
5 reps
67%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1 reps
92%
2
High Bar Squat (Barbell)
5
3 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
96%
2
High Bar Squat (Barbell)
3
3 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
85%
2
Standing Behind Neck Shoulder Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
68%
2
Incline Bench Press (Barbell)
4
8 reps
58%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72%
2
Incline Bench Press (Barbell)
5
6 reps
62%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
77%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Incline Bench Press (Barbell)
5
4 reps
67%
4
Incline Bench Press (Barbell)
1
AMRAP
67%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
70%
2
Incline Bench Press (Barbell)
6
4 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
2 reps
78%
2
Incline Bench Press (Barbell)
7
4 reps
67%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
2 reps
78%
2
Incline Bench Press (Barbell)
7
4 reps
67%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
1 reps
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
6
3 reps
75%
4
Incline Bench Press (Barbell)
1
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
9
1 reps
75%
2
Incline Bench Press (Barbell)
7
3 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
1 reps
87%
2
Incline Bench Press (Barbell)
7
3 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
1 reps
92%
2
Incline Bench Press (Barbell)
5
3 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
96%
2
Incline Bench Press (Barbell)
3
3 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
AMRAP
85%
2
Sumo Deadlift (Barbell)
1
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
68%
2
Stiff Leg Deadlift
4
8 reps
58%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
72%
2
Stiff Leg Deadlift
5
6 reps
62%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
77%
2
Squat (Low Bar)
1
AMRAP
77%
3
Stiff Leg Deadlift
5
4 reps
67%
4
Stiff Leg Deadlift
1
AMRAP
67%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
2 reps
70%
2
Stiff Leg Deadlift
6
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
2 reps
78%
2
Stiff Leg Deadlift
7
4 reps
67%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
8
2 reps
78%
2
Stiff Leg Deadlift
7
4 reps
67%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
8
1 reps
85%
2
Squat (Low Bar)
1
AMRAP
85%
3
Stiff Leg Deadlift
6
3 reps
75%
4
Stiff Leg Deadlift
1
AMRAP
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
9
1 reps
75%
2
Stiff Leg Deadlift
7
3 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
10
1 reps
87%
2
Stiff Leg Deadlift
7
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
1 reps
92%
2
Stiff Leg Deadlift
5
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
96%
2
Stiff Leg Deadlift
3
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
AMRAP
85%
2
Decline Bench Press (Barbell)
1
AMRAP
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10 reps
52%
2
Decline Bench Press (Barbell)
3
15 reps
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
58%
2
Decline Bench Press (Barbell)
4
12 reps
48%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
63%
2
Bench Press (Close Grip)
1
AMRAP
63%
3
Decline Bench Press (Barbell)
4
10 reps
52%
4
Decline Bench Press (Barbell)
1
AMRAP
52%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
55%
2
Decline Bench Press (Barbell)
5
10 reps
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
6 reps
62%
2
Decline Bench Press (Barbell)
6
10 reps
52%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
7
4 reps
67%
2
Decline Bench Press (Barbell)
6
8 reps
57%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
3 reps
75%
2
Bench Press (Close Grip)
1
AMRAP
75%
3
Decline Bench Press (Barbell)
5
6 reps
62%
4
Decline Bench Press (Barbell)
1
AMRAP
62%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
3 reps
65%
2
Decline Bench Press (Barbell)
6
6 reps
55%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
7
3 reps
77%
2
Decline Bench Press (Barbell)
6
5 reps
67%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
3 reps
80%
2
Decline Bench Press (Barbell)
6
3 reps
77%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
3 reps
80%
2
Decline Bench Press (Barbell)
5
3 reps
77%
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
AMRAP
85%
2
Stiff Leg Deadlift
1
AMRAP
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
52%
2
Sumo Deadlift (Barbell)
3
15 reps
45%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
8 reps
58%
2
Sumo Deadlift (Barbell)
4
12 reps
48%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6 reps
63%
2
Sumo Squat
1
AMRAP
63%
3
Sumo Deadlift (Barbell)
4
10 reps
52%
4
Sumo Deadlift (Barbell)
1
AMRAP
52%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6 reps
55%
2
Sumo Deadlift (Barbell)
5
10 reps
45%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
6
6 reps
62%
2
Sumo Deadlift (Barbell)
6
10 reps
52%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
7
4 reps
67%
2
Sumo Deadlift (Barbell)
6
8 reps
57%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
6
4 reps
67%
2
Sumo Squat
1
AMRAP
67%
3
Sumo Deadlift (Barbell)
5
6 reps
62%
4
Sumo Deadlift (Barbell)
1
AMRAP
62%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
6
3 reps
65%
2
Sumo Deadlift (Barbell)
6
6 reps
55%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
6
3 reps
77%
2
Sumo Deadlift (Barbell)
6
5 reps
67%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
6
3 reps
80%
2
Sumo Deadlift (Barbell)
6
3 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
3 reps
80%
2
Sumo Deadlift (Barbell)
5
3 reps
77%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
4 Reps
68%
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
15 Reps
45%
Day 2
1
Deadlift (Barbell)4 Sets
4 Reps
68%
2
High Bar Squat (Barbell)3 Sets
15 Reps
45%
Day 3
1
Overhead Press (Barbell)4 Sets
4 Reps
68%
2
Incline Bench Press (Barbell)4 Sets
8 Reps
58%
Day 4
1
Squat (Low Bar)4 Sets
4 Reps
68%
2
Stiff Leg Deadlift4 Sets
8 Reps
58%
Day 5
1
Bench Press (Close Grip)4 Sets
10 Reps
52%
2
Decline Bench Press (Barbell)3 Sets
15 Reps
45%
Day 6
1
Sumo Squat4 Sets
10 Reps
52%
2
Sumo Deadlift (Barbell)3 Sets
15 Reps
45%