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BoostcampPNG

off season training phase 2

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Program Description

Purpose: add size, increase muscle cross-section, build the engine.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    160 minutes
  • Created
    Dec 02, 2025 09:56
  • Last Edited
    Dec 03, 2025 03:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Hamstrings
13.3%
Quadriceps
12.4%
Upper Back
9.9%
Abs
8.9%
Triceps
8.2%
Lats
8.2%
Front Delts
6.5%
Lower Back
5.5%
Chest
4.2%
Biceps
4.1%
Middle Delts
2.3%
Olympic
1.7%
Adductors
1.3%
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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
Star
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
78%
82%
2
Snatch Deadlift
2
1
4 reps
4 reps
65%
70%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Snatch Deadlift
2
1
5 reps
5 reps
60%
65%
3
T-Bar Row
4
4 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
3
5-8 reps
RPE 6
6
Decline Sit Up (Weighted)
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
2 reps
82%
88%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
75%
3
T-Bar Row
4
6 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
4
8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
2 reps
82%
88%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
75%
3
T-Bar Row
4
6 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
4
8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
2 reps
82%
88%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
75%
3
T-Bar Row
4
6 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
4
8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
2 reps
2 reps
82%
88%
2
Snatch Deadlift
1
2
3 reps
3 reps
70%
75%
3
T-Bar Row
4
6 reps
RPE 7-8
4
Split Squat (Dumbbell)
3
8 reps
RPE 7-8
5
Pull-Up (Bodyweight)
4
8 reps
RPE 6
6
Decline Sit Up (Weighted)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
3 reps
78%
82%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4 reps
4 reps
72%
75%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
2 reps
82%
88%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
2 reps
82%
88%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
2 reps
82%
88%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2 reps
2 reps
82%
88%
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
4
6 reps
RPE 6
4
Lat Pulldown
3
8-10 reps
RPE 6
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
3 reps
75%
80%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
5 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
2 reps
80%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
10 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
2 reps
80%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
10 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
2 reps
80%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
10 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
2 reps
2 reps
80%
85%
2
Front Squat (Barbell)
2
2
3 reps
3 reps
70%
80%
3
Nordic Curl
3
10 reps
RPE 5
4
Back Extension
4
15 reps
RPE 6
5
Step-Up (Weighted)
3
8 reps
RPE 6
6
Hanging Leg Raise
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
4 Reps
72%
75%
2
Snatch Deadlift
2 Sets
1 Set
5 Reps
5 Reps
60%
65%
3
T-Bar Row
4 Sets
4 Reps
@7-8
4
Split Squat (Dumbbell)
3 Sets
8 Reps
@7-8
5
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
@6
6
Decline Sit Up (Weighted)
1 Set
10 Reps
@6
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
4 Reps
4 Reps
72%
75%
2
Overhead Press (Barbell)
4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)
4 Sets
6 Reps
@6
4
Lat Pulldown
3 Sets
8-10 Reps
@6
5
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@6
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
70%
2
Front Squat (Barbell)
2 Sets
2 Sets
3 Reps
3 Reps
70%
80%
3
Nordic Curl
3 Sets
5 Reps
@5
4
Back Extension
4 Sets
15 Reps
@6
5
Step-Up (Weighted)
3 Sets
8 Reps
@6
6
Hanging Leg Raise
3 Sets
10 Reps
@6