INVINCIBLE

by Alexandros Katechis

308 athletes joined

5.0

(3 ratings)

Program Description

This program is aimed at people with at least 1 year of experience with the 4 main lifts (Bench Press, Overhead Press, Deadlift, Squat) and wanting to combine powerlifting with bodybuilding. Arms are not a priority in most powerbuilding programs, this is why there is a separate arms day every week. It WILL get you stronger AND bigger. Days Per Week:4 Program Split: Full Body - Upper - Lower - Arms/Shoulders How to Run the Program: Full Body - (Rest) - Upper - Lower - Arms/Shoulders - (Rest) - (Rest) Progression: Main Lifts(Bench,Squat, Deadlift,Ohp): You start with the prescribed % of the 1Rm and you continue the next week adding 5lbs(2.5kgs) or increasing the reps(from 3 to 4) When you notice that you hardly can progress, recalculate your increased 1Rm and start over with 4 sets of 4 reps with the prescribed % of the 1Rm(75% ,or 72% for OHP) Other Lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Jan 04, 2024 08:26
Last Edited
Jun 22, 2025 11:11

Summary

Unleash your inner strength with the INVINCIBLE workout program, designed for a powerful week of training. Over four days, you'll focus on both upper and lower body workouts, incorporating a mix of dumbbell and barbell exercises to build muscle and enhance endurance. Each session is crafted to challenge you, featuring key movements like weighted dips, squats, and deadlifts, ensuring you push your limits and achieve tangible results. Get ready to transform your physique and elevate your fitness game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

3-4 reps

75%

Pendlay Row

5-7 reps

RPE 8.5-10

Bulgarian Split Squat (Dumbbell)

10-13 reps

RPE 9-9.5

Overhead Press (Barbell)

3-4 reps

72%

Romanian Deadlift (Barbell)

10 reps

RPE 9.5

Bicycle Crunches Raised Legs

8-15 reps

RPE 10

Day 2

Dip (Weighted)

6-10 reps

RPE 10

Lat Pulldown

7-11 reps

RPE 10

Incline Chest Press (Machine)

12-15 reps

RPE 9.5

Skier Rows

15 reps

RPE 9.5

Tricep Rope Push Down (Cable)

12 reps

RPE 9

Hammer Rope Curls

12 reps

RPE 9

Lateral Raise (Cable)

12-15 reps

RPE 9

Day 3

Squat (Barbell)

3-4 reps

75%

Deadlift (Barbell)

3-4 reps

75%

Leg Extension

15 reps

RPE 9

Lying Leg Curl

12-15 reps

RPE 9

Cable Crunch

12 reps

RPE 10

Day 4

Bicep Curl (EZ Bar)

6-8 reps

RPE 9.5-10

Skull Crusher

6-8 reps

RPE 9.5-10

Hammer Curl

15 reps

RPE 10

Single Arm Overhead Tricep Extension

15 reps

RPE 10

Lateral Raise (Dumbbell)

8-10 reps

RPE 9.5-10

Day 2

Dip (Weighted)

3 Sets

6-10 Reps

@10

Lat Pulldown

3 Sets

7-11 Reps

@10

Incline Chest Press (Machine)

1 Set

3 Sets

12-15 Reps

@9.5

Skier Rows

4 Sets

15 Reps

@9.5

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Hammer Rope Curls

3 Sets

12 Reps

Lateral Raise (Cable)

1 Set

3 Sets

12-15 Reps

Day 3

Squat (Barbell)

4 Sets

3-4 Reps

75%

Deadlift (Barbell)

4 Sets

3-4 Reps

75%

Leg Extension

4 Sets

15 Reps

Lying Leg Curl

4 Sets

12-15 Reps

Cable Crunch

4 Sets

12 Reps

@10

Day 4

Bicep Curl (EZ Bar)

3 Sets

6-8 Reps

@9.5-10

Skull Crusher

3 Sets

6-8 Reps

@9.5-10

Hammer Curl

3 Sets

15 Reps

@10

Single Arm Overhead Tricep Extension

3 Sets

15 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

@9.5-10

Day 1

Bench Press (Barbell)

4 Sets

3-4 Reps

75%

Pendlay Row

4 Sets

5-7 Reps

@8.5-10

Bulgarian Split Squat (Dumbbell)

3 Sets

10-13 Reps

@9-9.5

Overhead Press (Barbell)

4 Sets

3-4 Reps

72%

Romanian Deadlift (Barbell)

3 Sets

10 Reps

@9.5

Bicycle Crunches Raised Legs

3 Sets

8-15 Reps

@10

WHAT PEOPLE ARE SAYING(3 ratings)

Only ratings with written feedback are displayed here.

5.00 / 5

Paul K.Age 24, Man

a year ago

2 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Great workout routine with a unique approach,been running it for 2.5 months and am seeing very promising results so far.

Konstantinos K.Man

a year ago

6 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Finally a powerbuilding program with a separate arms day! I've been running this program for 5 months now, and I keep progressing on the main lifts (admittedly, they weren't too high when I started). It seems to combine the powerlifting basics with the typical "show muscles" the average gym bro wants. I'll keep running this program and write an update in another 5 months.

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