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BoostcampPNG

9 day life

by Adam L.

Program Description

Trying to get stronger

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 08, 2025 08:28
  • Last Edited
    Jun 12, 2025 01:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Bench Press (Paused)
5
10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Bench Press (Paused)
5
10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Bench Press (Paused)
5
10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Bench Press (Paused)
5
10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Deficit Deadlift (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Deficit Deadlift (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Deficit Deadlift (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Deficit Deadlift (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Tempo Squat (Barbell)
5
8-10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Tempo Squat (Barbell)
5
8-10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Tempo Squat (Barbell)
5
8-10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Tempo Squat (Barbell)
5
8-10 reps
RPE 7
3
Ab Wheel
5
10-20 reps
RPE 8
4
Dip (Bodyweight)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Seated Pin Press (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
85%
2
Seated Pin Press (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Seated Pin Press (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
3 reps
70%
80%
85%
90%
2
Seated Pin Press (Barbell)
5
10 reps
RPE 7
3
Pendlay Row
5
10 reps
RPE 7
4
Bicep Curl (Dumbbell)
5
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
3 Reps
70%
80%
85%
85%
2
Bench Press (Paused)
5 Sets
10 Reps
@7
3
Ab Wheel
5 Sets
10-20 Reps
@8
4
Dip (Bodyweight)
5 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
3 Reps
70%
80%
85%
85%
2
Deficit Deadlift (Barbell)
5 Sets
10 Reps
@7
3
Pendlay Row
5 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
3 Reps
70%
80%
85%
85%
2
Tempo Squat (Barbell)
5 Sets
8-10 Reps
@7
3
Ab Wheel
5 Sets
10-20 Reps
@8
4
Dip (Bodyweight)
5 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
3 Reps
70%
80%
85%
85%
2
Seated Pin Press (Barbell)
5 Sets
10 Reps
@7
3
Pendlay Row
5 Sets
10 Reps
@7
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@7