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GRIZZLY GAINS

by Elijah H.

Program Description

This program is meant to get you jacked in the first two waves and then hone that strength to become as strong as a bear🐻 Progress 5lbs or 1% each week to main lifts (depending on strength level) Wave 1- 70% Wave 2-75% Wave 3-85% Main lifts progressed: SBD and OHP

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 25, 2024 08:03
  • Last Edited
    Jun 18, 2025 11:58

Summary

**GRIZZLY GAINS** is a robust 9-week program designed for those ready to build serious strength and muscle. With four focused training days each week, you'll tackle compound movements like squats, deadlifts, and bench presses, ensuring a comprehensive workout that targets all major muscle groups. This program is perfect for lifters looking to enhance their performance in a garage gym setting. Get ready to unleash your inner beast and make significant gains!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Lats
12%
Glutes
9.3%
Quadriceps
9.1%
Triceps
8.4%
Hamstrings
8.4%
Front Delts
8.3%
Biceps
8.2%
Chest
7.3%
Middle Delts
6.7%
Abs
4.1%
Lower Back
2.7%
Adductors
2.6%
Forearms
0.6%
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BlogBannerPC
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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Hamstring Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11 reps
-
2
Deadlift (Barbell)
2
6 reps
-
3
Lunge (Barbell)
3
12 reps
-
4
Hamstring Curl
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
14 reps
-
2
Deadlift (Barbell)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
2
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11 reps
-
2
Deadlift (Barbell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Deadlift (Barbell)
3
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
-
2
Deadlift (Barbell)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
-
2
Deadlift (Barbell)
1
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Wide Grip Pull-Up
4
8 reps
-
5
Bicep Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
11 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
2
11 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
14 reps
-
2
Bent Over Row (Barbell)
1
16 reps
-
3
Overhead Press (Barbell)
1
14 reps
-
4
Wide Grip Pull-Up
1
16 reps
-
5
Bicep Curl (Barbell)
1
14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
3
9 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Wide Grip Pull-Up
3
11 reps
-
5
Bicep Curl (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11 reps
-
2
Bent Over Row (Barbell)
2
9 reps
-
3
Overhead Press (Barbell)
1
11 reps
-
4
Wide Grip Pull-Up
2
11 reps
-
5
Bicep Curl (Barbell)
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Overhead Press (Barbell)
5
3 reps
-
4
Wide Grip Pull-Up
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
-
2
Bent Over Row (Barbell)
3
5 reps
-
3
Overhead Press (Barbell)
3
2 reps
-
4
Wide Grip Pull-Up
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7 reps
-
2
Bent Over Row (Barbell)
2
5 reps
-
3
Overhead Press (Barbell)
1
6 reps
-
4
Wide Grip Pull-Up
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
-
2
Stiff Leg Deadlift
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Overhead Press (Barbell)
2
10 reps
-
4
Bent Over Row (Barbell)
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Bent Over Row (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Wide Grip Pull-Up
2
10 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Wide Grip Pull-Up
2
10 reps
-
3
Overhead Press (Barbell)
2
8 reps
-
4
Bent Over Row (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Wide Grip Pull-Up
2
12 reps
-
3
Overhead Press (Barbell)
3
5 reps
-
4
Bent Over Row (Barbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
2
12 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Wide Grip Pull-Up
2
12 reps
-
3
Overhead Press (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
2
12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Lunge (Barbell)
3 Sets
12 Reps
-
4
Hamstring Curl
2 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Wide Grip Pull-Up
4 Sets
8 Reps
-
5
Bicep Curl (Barbell)
2 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
10 Reps
-
2
Stiff Leg Deadlift
2 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Wide Grip Pull-Up
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
12 Reps
-
4
Bent Over Row (Barbell)
3 Sets
12 Reps
-