logo
BoostcampPNG

Precision 7'

by

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 12, 2025 12:05

Summary

Embark on a transformative 7-week journey with Precision 7', designed for serious lifters ready to elevate their strength and muscle volume. This program features five training days each week, focusing on targeted upper body and lower body workouts that include essential lifts like the Bench Press and Squat. With a full gym setup, you'll engage in a variety of exercises tailored to maximize your gains and enhance your performance. Get ready to push your limits and achieve the physique you’ve always wanted!
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%
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
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
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