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Precision 7'

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Program Description

“A structured 7-week powerbuilding cycle built for strength dominance and dense muscle growth — everything you lift, builds what you lift.”

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 08, 2025 07:37
  • Last Edited
    Oct 11, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.3%
Glutes
12.4%
Chest
10.2%
Hamstrings
10%
Upper Back
8.6%
Triceps
8.3%
Biceps
6.2%
Front Delts
5.8%
Lats
5.5%
Adductors
5%
Abs
3.5%
Calves
3%
Middle Delts
1.9%
Lower Back
1.8%
Rear Delts
1.8%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
72%
2
Squat (Paused)
3
4 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Squat (Paused)
3
4 reps
73%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
78%
2
Squat (Paused)
3
3 reps
77%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
83%
2
Squat (Paused)
3
3 reps
82%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
88%
2
Squat (Paused)
2
3 reps
87%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
93%
2
Squat (Paused)
2
2 reps
92%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4
Leg Extension
2
8 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
70%
80%
90%
92%
100%
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
3
Back Extension (Weighted)
2
10 reps
RPE 7
4
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Spoto Press
3
4 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
4 reps
73%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
78%
2
Spoto Press
3
3 reps
77%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
83%
2
Spoto Press
3
3 reps
82%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
88%
2
Spoto Press
2
3 reps
87%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
93%
2
Spoto Press
2
2 reps
92%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Skull Crusher (Barbell)
2
8 reps
RPE 9
5
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
60%
75%
85%
90%
92%
100%
2
Pull-Up (Weighted)
2
8 reps
RPE 7
3
Rear Delt Fly (Cable)
2
10 reps
RPE 7
4
Bicep Curl (Barbell)
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
72%
2
Sumo Deadlift (Paused)
3
4 reps
70%
3
Front Squat (Barbell)
3
4 reps
70%
4
Single Arm Iso Pulldown
3
8 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
75%
2
Sumo Deadlift (Paused)
3
4 reps
73%
3
Front Squat (Barbell)
3
4 reps
73%
4
Single Arm Iso Pulldown
3
8 reps
RPE 7
5
Shrug (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
78%
2
Sumo Deadlift (Paused)
3
3 reps
77%
3
Front Squat (Barbell)
3
3 reps
77%
4
Single Arm Iso Pulldown
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
83%
2
Sumo Deadlift (Paused)
3
3 reps
82%
3
Front Squat (Barbell)
3
3 reps
82%
4
Single Arm Iso Pulldown
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3 reps
88%
2
Sumo Deadlift (Deficit)
2
3 reps
87%
3
Back Extension (Weighted)
2
10 reps
RPE 9
4
Single Arm Iso Row
2
8 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2 reps
93%
2
Sumo Deadlift (Deficit)
2
2 reps
92%
3
Back Extension (Weighted)
2
10 reps
RPE 9
4
Single Arm Iso Row
2
8 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
60%
75%
85%
90%
92%
100%
2
Chest Supported T-Bar Row
2
8 reps
RPE 7
3
Back Extension (Weighted)
2
10 reps
RPE 7
4
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Larsen Press (Barbell)
3
4 reps
70%
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Chest Supported T-Bar Row
3
8 reps
RPE 7
5
Kelso Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Larsen Press (Barbell)
3
4 reps
73%
3
Pull-Up (Weighted)
3
8 reps
RPE 7
4
Chest Supported T-Bar Row
3
8 reps
RPE 7
5
Kelso Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
78%
2
Larsen Press (Barbell)
3
3 reps
77%
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported T-Bar Row
3
8 reps
RPE 8
5
Kelso Shrug
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
83%
2
Larsen Press (Barbell)
3
3 reps
82%
3
Pull-Up (Weighted)
3
8 reps
RPE 8
4
Chest Supported T-Bar Row
3
8 reps
RPE 8
5
Kelso Shrug
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
88%
2
Bench Press (Barbell)
2
3 reps
88%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Rear Delt Fly (Cable)
2
10 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
93%
2
Bench Press (Barbell)
2
2 reps
93%
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Rear Delt Fly (Cable)
2
10 reps
RPE 9
5
Bicep Curl (Barbell)
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Deficit)
3
4 reps
70%
2
Leg Curl
3
8 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
8 reps
RPE 7
5
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Deficit)
3
4 reps
73%
2
Leg Curl
3
8 reps
RPE 7
3
Standing Calf Raise
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
3
8 reps
RPE 7
5
Rear Delt Fly (Cable)
3
10 reps
RPE 7
Week 1
1 / 7 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
72%
2
Squat (Paused)
3 Sets
4 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
72%
2
Larsen Press (Barbell)
3 Sets
4 Reps
70%
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7
4
Chest Supported T-Bar Row
3 Sets
8 Reps
@7
5
Kelso Shrug
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
72%
2
Spoto Press
3 Sets
4 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@7
Day 5
1
Sumo Deadlift (Deficit)
3 Sets
4 Reps
70%
2
Leg Curl
3 Sets
8 Reps
@7
3
Standing Calf Raise
3 Sets
10 Reps
@7
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@7
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
5 Reps
72%
2
Sumo Deadlift (Paused)
3 Sets
4 Reps
70%
3
Front Squat (Barbell)
3 Sets
4 Reps
70%
4
Single Arm Iso Pulldown
3 Sets
8 Reps
@7
5
Shrug (Barbell)
3 Sets
10 Reps
@7