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BoostcampPNG

Gym!

by Lucia

Program Description

Build strength for powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2024 02:24
  • Last Edited
    May 27, 2024 02:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
5 reps
70%
2
Leg Press
4
10 reps
3
Leg Extension
4
10 reps
4
Seated Hamstring Curl
4
10 reps
5
Standing Calf Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
75%
2
Leg Press
2
1
1
10 reps
8 reps
6 reps
3
Leg Extension
4
10 reps
4
Seated Hamstring Curl
4
10 reps
5
Standing Calf Raise
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
80%
2
Leg Press
2
1
1
10 reps
8 reps
6 reps
3
Leg Extension
4
10 reps
4
Seated Hamstring Curl
4
10 reps
5
Standing Calf Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
85%
2
Leg Press
2
1
1
10 reps
8 reps
6 reps
3
Leg Extension
2
1
1
10 reps
8 reps
6 reps
4
Seated Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
5
Standing Calf Raise
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
90%
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
4
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
5
Standing Calf Raise
2
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
95%
2
Leg Press
1
1
1
10 reps
8 reps
6 reps
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
4
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
5
Standing Calf Raise
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
4
10 reps
2
Tricep Pushdown (Cable)
4
10 reps
3
Single Arm Row (Dumbbell)
4
10 reps
4
Skull Crusher
4
10 reps
5
Preacher Curl (Barbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
4
10 reps
2
Tricep Pushdown (Cable)
4
10 reps
3
Single Arm Row (Dumbbell)
4
10 reps
4
Skull Crusher
4
10 reps
5
Preacher Curl (Barbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
4
10 reps
2
Tricep Pushdown (Cable)
4
10 reps
3
Single Arm Row (Dumbbell)
4
10 reps
4
Skull Crusher
4
10 reps
5
Preacher Curl (Barbell)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
2
1
1
10 reps
8 reps
6 reps
2
Tricep Pushdown (Cable)
2
1
1
10 reps
8 reps
6 reps
3
Single Arm Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
4
Skull Crusher
2
1
1
10 reps
8 reps
6 reps
5
Preacher Curl (Barbell)
2
1
1
10 reps
8 reps
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bicep Curls
1
1
1
10 reps
8 reps
6 reps
2
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
6 reps
3
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
4
Skull Crusher
1
1
1
10 reps
8 reps
6 reps
5
Preacher Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
95%
2
Chest Fly (Machine)
3
10 reps
3
Lying Tricep Extension (Barbell)
3
10 reps
4
Incline Bench Press (Smith Machine)
3
10 reps
5
Standing Behind Neck Shoulder Press (Barbell)
1
2
10 reps
8 reps
6
Front Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
2
Hip Thrust (Barbell)
4
3
Good Morning
4
4
Goblet Squat
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
2
Hip Thrust (Barbell)
4
3
Good Morning
4
4
Goblet Squat
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
2
Hip Thrust (Barbell)
4
10 reps
3
Good Morning
4
10 reps
4
Goblet Squat
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
10 reps
2
Hip Thrust (Barbell)
4
10 reps
3
Good Morning
4
10 reps
4
Goblet Squat
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Good Morning
3
10 reps
4
Goblet Squat
3
10 reps
5
Hip Abductor (Machine)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
95%
2
Glute Kickback (Cable)
3
10 reps
3
Single Leg Romanian Deadlift
3
10 reps
4
Hip Abductor (Machine)
2
1
10 reps
8 reps
5
Hip Adductor (Machine)
2
1
10 reps
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
75%
2
Chest Fly (Machine)
4
10 reps
3
Lying Tricep Extension (Barbell)
4
10 reps
4
Incline Bench Press (Smith Machine)
4
10 reps
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
6
Front Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
80%
2
Chest Fly (Machine)
4
10 reps
3
Lying Tricep Extension (Barbell)
4
10 reps
4
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
6 reps
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
6
Front Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
2 reps
1 reps
80%
85%
90%
2
Chest Fly (Machine)
4
10 reps
3
Lying Tricep Extension (Barbell)
4
10 reps
4
Incline Bench Press (Smith Machine)
4
10 reps
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
6
Front Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-4 reps
85%
2
Chest Fly (Machine)
2
1
1
10 reps
8 reps
6 reps
3
Lying Tricep Extension (Barbell)
4
10 reps
4
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
6 reps
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
6
Front Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2-3 reps
1-3 reps
90%
95%
2
Chest Fly (Machine)
2
1
1
10 reps
8 reps
6 reps
3
Lying Tricep Extension (Barbell)
4
10 reps
4
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
6 reps
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
6
Front Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
2
Lat Pulldown
3
10 reps
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Face Pull
3
10 reps
6
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
80%
2
Glute Kickback (Cable)
4
10 reps
3
Single Leg Romanian Deadlift
4
10 reps
4
Hip Abductor (Machine)
4
10 reps
5
Hip Adductor (Machine)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
80%
2
Glute Kickback (Cable)
4
10 reps
3
Single Leg Romanian Deadlift
4
10 reps
4
Hip Abductor (Machine)
4
10 reps
5
Hip Adductor (Machine)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
85%
2
Glute Kickback (Cable)
2
1
1
10 reps
8 reps
6 reps
3
Single Leg Romanian Deadlift
4
10 reps
4
Hip Abductor (Machine)
4
10 reps
5
Hip Adductor (Machine)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-6 reps
85%
2
Glute Kickback (Cable)
3
10 reps
3
Single Leg Romanian Deadlift
3
10 reps
4
Hip Abductor (Machine)
4
10 reps
5
Hip Adductor (Machine)
4
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
90%
2
Glute Kickback (Cable)
3
10 reps
3
Single Leg Romanian Deadlift
3
10 reps
4
Hip Abductor (Machine)
4
10 reps
5
Hip Adductor (Machine)
4
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Lat Pulldown
4
10 reps
3
Seated Overhead Press (Dumbbell)
4
10 reps
4
Rear Delt Fly (Machine)
4
10 reps
5
Face Pull
4
10 reps
6
Chest Supported Row (Machine)
4
10 reps
7
Shrug (Dumbbell)
2
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
10 reps
8 reps
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
4
Rear Delt Fly (Machine)
2
1
1
10 reps
8 reps
6 reps
5
Face Pull
2
1
1
10 reps
8 reps
6 reps
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
7
Shrug (Dumbbell)
2
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
10 reps
8 reps
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
4
Rear Delt Fly (Machine)
4
10 reps
5
Face Pull
2
1
1
10 reps
8 reps
6 reps
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
7
Shrug (Dumbbell)
2
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
2
10 reps
8 reps
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
4
Rear Delt Fly (Machine)
4
10 reps
5
Face Pull
4
10 reps
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
7
Shrug (Dumbbell)
2
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
2
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
4
Rear Delt Fly (Machine)
4
10 reps
5
Face Pull
2
1
1
10 reps
8 reps
6 reps
6
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
7
Shrug (Dumbbell)
2
12 reps
Week 1
1 / 6 Weeks
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
3
Good Morning
4 Sets
4
Goblet Squat
4 Sets
Day 4
1
Bench Press (Barbell)
4 Sets
75%
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
4
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
6
Front Raise
4 Sets
10 Reps
Day 6
1
Seated Row (Cable)
4 Sets
10 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
4
Rear Delt Fly (Machine)
4 Sets
10 Reps
5
Face Pull
4 Sets
10 Reps
6
Chest Supported Row (Machine)
4 Sets
10 Reps
7
Shrug (Dumbbell)
2 Sets
12 Reps
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Leg Press
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Seated Hamstring Curl
4 Sets
10 Reps
5
Standing Calf Raise
4 Sets
12 Reps
Day 2
1
Incline Bicep Curls
4 Sets
10 Reps
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
4
Skull Crusher
4 Sets
10 Reps
5
Preacher Curl (Barbell)
4 Sets
10 Reps
Day 5
1
Deadlift (Barbell)
4 Sets
80%
2
Glute Kickback (Cable)
4 Sets
10 Reps
3
Single Leg Romanian Deadlift
4 Sets
10 Reps
4
Hip Abductor (Machine)
4 Sets
10 Reps
5
Hip Adductor (Machine)
4 Sets
10 Reps