Program Description
MUST READ!!!!!! What you need to be successful on this program: Understand RPE: 10 RPE-0 reps left in the tank 9 RPE-1 rep left in the tank 8 RPE- 2 reps left in the tank 7 RPE- 3 reps left in the tank 6 RPE- 4 reps left in the (Make sure not to go over the prescribed rpe for the day) Inputting and changing maxes: 1. When first starting the program find your true one rep max (the week prior) then subtract 10- 15 pounds from it example 100 pounds=90 pounds in the program 2. If you get stronger and the weights feel a little easy don’t change your training max until you complete the entire program and you want to run it again. (But if you feel like it’s so easy that it’s not even as little hard then increase it accordingly) Recommended split: Monday-rest-Wednesday-rest- Friday-rest-rest Be patient and enjoy the process: Strength Ian linear there are ups and downs so adjust the weight if your feeling tired on a certain day (that’s what the RPE is for) GOOD LUCK!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedSep 03, 2024 10:41
- Last EditedSep 04, 2024 10:07
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
1
5 reps
74%
3
Squat (Low Bar)
4
5 reps
70%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
71%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
1
5 reps
RPE 6
3
Squat (Low Bar)
4
5 reps
72%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
71%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
1
5 reps
RPE 7
3
Squat (Low Bar)
4
5 reps
74%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
71%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
1
5 reps
RPE 8-9
3
Squat (Low Bar)
4
5 reps
76%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
74%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
74%
2
Squat (Low Bar)
3
4 reps
66%
3
Squat (Low Bar)
2
6 reps
64%
4
Leg Press
2
8 reps
RPE 6
5
Bench Press (Barbell)
3
6 reps
68%
6
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
1
5 reps
RPE 6
3
Squat (Low Bar)
4
5 reps
71%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
74%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
1
5 reps
RPE 7
3
Squat (Low Bar)
4
5 reps
73%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
74%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
1
5 reps
RPE 8
3
Squat (Low Bar)
4
5 reps
76%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
74%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
1
5 reps
RPE 8-9.5
3
Squat (Low Bar)
4
5 reps
76%
4
Squat (Low Bar)
2
7 reps
74%
5
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Bench Press (Barbell)
3
7 reps
74%
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
66%
3
Squat (Low Bar)
2
6 reps
64%
4
Leg Press
3
8 reps
RPE 6
5
Bench Press (Barbell)
3
6 reps
66%
6
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
71%
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
74%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
74%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
74%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
67%
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
76%
2
Squat (Low Bar)
4
3 reps
72%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 6
6
Bench Press (Barbell)
1
5 reps
74%
7
Bench Press (Barbell)
4
5 reps
70%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
78%
2
Squat (Low Bar)
4
3 reps
74%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 6
6
Bench Press (Barbell)
1
5 reps
RPE 6
7
Bench Press (Barbell)
4
5 reps
72%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
81%
2
Squat (Low Bar)
4
3 reps
77%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 7
6
Bench Press (Barbell)
1
5 reps
RPE 7
7
Bench Press (Barbell)
4
5 reps
74%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
81%
2
Squat (Low Bar)
4
3 reps
78%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 8
6
Bench Press (Barbell)
1
5 reps
RPE 8-9
7
Bench Press (Barbell)
4
5 reps
76%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
71%
2
Squat (Low Bar)
3
2 reps
68%
3
Squat (Low Bar)
2
6 reps
64%
4
Leg Press
3
8 reps
RPE 6
5
Bench Press (Barbell)
1
4 reps
RPE 6
6
Bench Press (Barbell)
4
4 reps
66%
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
76%
2
Squat (Low Bar)
4
4 reps
71%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 6
6
Bench Press (Barbell)
1
5 reps
RPE 6
7
Bench Press (Barbell)
4
5 reps
71%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
76%
2
Squat (Low Bar)
4
4 reps
71%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 7
6
Bench Press (Barbell)
1
5 reps
RPE 7
7
Bench Press (Barbell)
4
5 reps
73%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
78%
2
Squat (Low Bar)
4
4 reps
73%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 8
6
Bench Press (Barbell)
1
5 reps
RPE 8
7
Bench Press (Barbell)
4
5 reps
76%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
78%
2
Squat (Low Bar)
4
4 reps
73%
3
Squat (Low Bar)
2
7 reps
74%
4
Leg Press
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Bench Press (Barbell)
1
1 reps
RPE 8
6
Bench Press (Barbell)
1
5 reps
RPE 8-9.5
7
Bench Press (Barbell)
4
5 reps
76%
8
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
68%
2
Squat (Low Bar)
3
3 reps
63%
3
Squat (Low Bar)
2
6 reps
64%
4
Leg Press
3
8 reps
RPE 6
5
Bench Press (Barbell)
1
5 reps
RPE 6
6
Bench Press (Barbell)
4
6 reps
68%
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
4 Reps
76%
2
Tricep Rope Push Down (Cable)4 Sets
8 Reps
@8
Day 1
1
Squat (Low Bar)1 Set
1 Reps
@6
2
Squat (Low Bar)1 Set
5 Reps
74%
3
Squat (Low Bar)4 Sets
5 Reps
70%
4
Squat (Low Bar)2 Sets
7 Reps
74%
5
Leg Press1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Bench Press (Barbell)3 Sets
7 Reps
71%
7
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
Day 3
1
Squat (Low Bar)1 Set
3 Reps
76%
2
Squat (Low Bar)4 Sets
3 Reps
72%
3
Squat (Low Bar)2 Sets
7 Reps
74%
4
Leg Press1 Set
3 Sets
8 Reps
8 Reps
@10
@8
5
Bench Press (Barbell)1 Set
1 Reps
@6
6
Bench Press (Barbell)1 Set
5 Reps
74%
7
Bench Press (Barbell)4 Sets
5 Reps
70%
8
Tricep Rope Push Down (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8