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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
    Oct 05, 2025 10:33

Summary

Unleash your potential with the "9 Day Life" program, a comprehensive 4-week strength training plan designed for dedicated lifters. Committing just 4 days a week, you'll tackle a variety of compound and accessory movements, including barbell squats, bench presses, and overhead presses, to build muscle and enhance overall strength. Each session is carefully structured with progressive intensity, ensuring you push your limits while maintaining proper form. Equip yourself with the tools for success and transform your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
13.4%
Abs
12.3%
Quadriceps
9.2%
Glutes
9.2%
Hamstrings
9.2%
Chest
8.9%
Middle Delts
4.6%
Upper Back
4.3%
Lats
4.3%
Biceps
4.3%
Adductors
2.3%
Lower Back
2.3%
Forearms
2.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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