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General purpose

by Fergus
13 athletes joined
5.0
(1 rating)

Program Description

General lifter development mix of powerlifting strongman, weightlifting and bodybuilding training methodolgies for all rounddevelopment. Easy conditioning recommended on off days.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2024 03:47
  • Last Edited
    Jun 18, 2025 12:30

Summary

Unlock your potential with this comprehensive 4-week general purpose program designed for lifters of all levels. Comprising four training days each week, you'll engage in a variety of barbell and dumbbell exercises, including Power Cleans, High Bar Squats, and Bulgarian Split Squats, all aimed at building strength and enhancing muscle definition. Each session is strategically structured to challenge your limits while promoting recovery, ensuring you stay motivated and on track. Equip your garage gym and get ready to transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
65%
2
Bench Press (Barbell)
5
8 reps
60%
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 8.5
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 8
4B
Hammer Curl
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
65%
2
Bench Press (Barbell)
5
5 reps
75%
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 9
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 8
4B
Hammer Curl
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
85%
3A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
3B
Chin-Up (Weighted)
3
6-8 reps
RPE 9.5
4A
Pullover (Dumbbell)
3
10-12 reps
RPE 8
4B
Hammer Curl
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3 reps
70%
2
Bench Press (Barbell)
4
2 reps
90%
3A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5
3B
Chin-Up (Weighted)
2
6-8 reps
RPE 9
4A
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4B
Hammer Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
75%
2
High Bar Squat (Barbell)
5
8 reps
60%
3
Jefferson Curl
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6A
Hanging Leg Raise
3
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
3
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
80%
2
High Bar Squat (Barbell)
5
5 reps
75%
3
Jefferson Curl
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6A
Hanging Leg Raise
3
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
3
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
2 reps
85%
2
High Bar Squat (Barbell)
5
3 reps
85%
3
Jefferson Curl
3
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 8
6A
Hanging Leg Raise
3
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
3
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
90%
2
High Bar Squat (Barbell)
4
2 reps
90%
3
Jefferson Curl
2
8-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 6.5
6A
Hanging Leg Raise
2
6-8 reps
RPE 9.5
6B
Single Leg Calf Raise
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
75%
2A
Bench Press (Paused)
3
5-8 reps
RPE 8
2B
Kroc Row
3
5-8 reps
RPE 8
3A
Dip (Weighted)
3
5-10 reps
RPE 8.5
3B
Chin-Up (Weighted)
3
5-10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
80%
2A
Bench Press (Paused)
3
5-8 reps
RPE 8
2B
Kroc Row
3
5-8 reps
RPE 8
3A
Dip (Weighted)
3
5-10 reps
RPE 9
3B
Chin-Up (Weighted)
3
5-10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2 reps
85%
2A
Bench Press (Paused)
3
5-8 reps
RPE 8
2B
Kroc Row
3
5-8 reps
RPE 8
3A
Dip (Weighted)
3
5-10 reps
RPE 9.5
3B
Chin-Up (Weighted)
3
5-10 reps
RPE 9.5
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
2 reps
90%
2A
Bench Press (Paused)
3
5-8 reps
RPE 6.5
2B
Kroc Row
3
5-8 reps
RPE 6.5
3A
Dip (Weighted)
2
5-10 reps
RPE 8
3B
Chin-Up (Weighted)
2
5-10 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
4B
Tricep Extension (Cable)
2
6-8 reps
RPE 10
4C
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
75%
2
Deadlift (Barbell)
5
8 reps
55%
3A
Front Squat (Paused)
3
4-6 reps
RPE 7
3B
Hamstring Curl
3
8-12 reps
RPE 8
4A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
4B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
80%
2
Deadlift (Barbell)
5
5 reps
70%
3A
Front Squat (Paused)
3
4-6 reps
RPE 8
3B
Hamstring Curl
3
8-12 reps
RPE 9
4A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
4B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
2 reps
85%
2
Deadlift (Barbell)
4
3 reps
77%
3A
Front Squat (Paused)
3
4-6 reps
RPE 8.5
3B
Hamstring Curl
3
8-12 reps
RPE 9
4A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
4B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
2 reps
87%
82%
2A
Front Squat (Paused)
2
4-6 reps
RPE 7
2B
Hamstring Curl
2
8-12 reps
RPE 8
3A
Straight Leg Calf Raise
3
6-8 reps
RPE 9.5
3B
Hanging Leg Raise
3
6-8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 2
1
Power Clean
4 Sets
3 Reps
75%
2
High Bar Squat (Barbell)
5 Sets
8 Reps
60%
3
Jefferson Curl
3 Sets
8-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@8
6A
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
6B
Single Leg Calf Raise
3 Sets
6-8 Reps
@9.5
Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
65%
2
Bench Press (Barbell)
5 Sets
8 Reps
60%
3A
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
3B
Chin-Up (Weighted)
3 Sets
6-8 Reps
@8.5
4A
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
4B
Hammer Curl
3 Sets
6-8 Reps
@10
Day 4
1
Hang Power Clean
3 Sets
3 Reps
75%
2
Deadlift (Barbell)
5 Sets
8 Reps
55%
3A
Front Squat (Paused)
3 Sets
4-6 Reps
@7
3B
Hamstring Curl
3 Sets
8-12 Reps
@8
4A
Straight Leg Calf Raise
3 Sets
6-8 Reps
@9.5
4B
Hanging Leg Raise
3 Sets
6-8 Reps
@9.5
Day 3
1
Push Press (Barbell)
4 Sets
3 Reps
75%
2A
Bench Press (Paused)
3 Sets
5-8 Reps
@8
2B
Kroc Row
3 Sets
5-8 Reps
@8
3A
Dip (Weighted)
3 Sets
5-10 Reps
@8.5
3B
Chin-Up (Weighted)
3 Sets
5-10 Reps
@8.5
4A
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@10
4B
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
4C
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
FergusMan
a year ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Run it