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Communist seagull vomit

by Murat A.

Program Description

**Communist Seagull Vomit** is a challenging 3-week powerlifting program designed for intermediate to advanced lifters. With 12 intense workouts spread across three weeks, you'll focus on mastering key lifts like squats, deadlifts, and bench presses, all while utilizing a garage gym setup. Each session is structured to optimize strength gains, featuring a mix of traditional lifts and accessory movements, ensuring you push your limits and enhance your performance. Get ready to elevate your training and achieve new personal bests!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 01:13
  • Last Edited
    Mar 16, 2026 05:45
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.3%
Glutes
12.9%
Front Delts
12.3%
Quadriceps
11.8%
Triceps
10.9%
Abs
9.9%
Chest
9.5%
Upper Back
4.8%
Lower Back
4.1%
Lats
3.4%
Adductors
2.7%
Middle Delts
2.7%
Rear Delts
1.4%
Biceps
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
3 reps
70%
3
Bench Press (Barbell)
5
6 reps
72%
4
Barbell Row
4
8 reps
RPE 7-9
5
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-9
6
Hanging Leg Raise
4
12 reps
RPE 7-9
7
Back Extension (Weighted)
3
12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Squat (Paused)
3
3 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Barbell Row
4
8 reps
RPE 7-9
5
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-9
6
Hanging Leg Raise
4
12 reps
RPE 7-9
7
Back Extension (Weighted)
3
12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
88%
2
Squat (Paused)
3
2 reps
80%
3
Bench Press (Barbell)
5
4 reps
80%
4
Barbell Row
4
8 reps
RPE 7-9
5
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7-9
6
Hanging Leg Raise
4
12 reps
RPE 7-9
7
Back Extension (Weighted)
3
12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
4 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
4
6 reps
RPE 7-9
5
Face Pull
4
12-15 reps
RPE 7-9
6
Lu Raise
4
10-12 reps
RPE 7-9
7
Dip (Bodyweight)
4
AMRAP
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Spoto Press
4
4 reps
77%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
4
6 reps
RPE 7-9
5
Face Pull
4
12-15 reps
RPE 7-9
6
Lu Raise
4
10-12 reps
RPE 7-9
7
Dip (Bodyweight)
4
AMRAP
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Spoto Press
4
3 reps
80%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
4
6 reps
RPE 7-9
5
Face Pull
4
12-15 reps
RPE 7-9
6
Lu Raise
4
10-12 reps
RPE 7-9
7
Dip (Bodyweight)
4
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Deadlift (Paused)
3
3 reps
75%
3
Deadlift (Deficit)
3
5 reps
70%
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 7-9
5
Pendlay Row
4
6 reps
RPE 7-9
6
Hanging Leg Raise
4
10 reps
RPE 7-9
7
Leg Curl
4
6 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Deadlift (Paused)
3
3 reps
80%
3
Deadlift (Deficit)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 7-9
5
Pendlay Row
4
6 reps
RPE 7-9
6
Hanging Leg Raise
4
10 reps
RPE 7-9
7
Leg Curl
4
6 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Deadlift (Paused)
3
2 reps
82%
3
Deadlift (Deficit)
3
3 reps
77%
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 7-9
5
Pendlay Row
4
6 reps
RPE 7-9
6
Hanging Leg Raise
4
10 reps
RPE 7-9
7
Leg Curl
4
6 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
65%
2
Bench Press (Barbell)
6
3 reps
82%
3
Larsen Press (Barbell)
4
6 reps
RPE 7-9
4
Hip Thrust (Barbell)
4
8 reps
RPE 7-9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-9
6
Seated Row (Machine)
3
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
88%
3
Larsen Press (Barbell)
4
6 reps
RPE 7-9
4
Hip Thrust (Barbell)
4
8 reps
RPE 7-9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7-9
6
Seated Row (Machine)
3
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
90%
95%
2
Bench Press (Barbell)
1
1
1 reps
1 reps
90%
95%
3
Deadlift (Barbell)
1
1
1 reps
1 reps
90%
95%
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Squat (Paused)
3 Sets
3 Reps
70%
3
Bench Press (Barbell)
5 Sets
6 Reps
72%
4
Barbell Row
4 Sets
8 Reps
@7-9
5
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@7-9
6
Hanging Leg Raise
4 Sets
12 Reps
@7-9
7
Back Extension (Weighted)
3 Sets
12 Reps
@7-9
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Spoto Press
4 Sets
4 Reps
75%
3
Bench Press (Close Grip)
3 Sets
6 Reps
@7-9
4
Overhead Press (Barbell)
4 Sets
6 Reps
@7-9
5
Face Pull
4 Sets
12-15 Reps
@7-9
6
Lu Raise
4 Sets
10-12 Reps
@7-9
7
Dip (Bodyweight)
4 Sets
AMRAP
@7-9
Day 3
1
Deadlift (Barbell)
5 Sets
4 Reps
80%
2
Deadlift (Paused)
3 Sets
3 Reps
75%
3
Deadlift (Deficit)
3 Sets
5 Reps
70%
4
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7-9
5
Pendlay Row
4 Sets
6 Reps
@7-9
6
Hanging Leg Raise
4 Sets
10 Reps
@7-9
7
Leg Curl
4 Sets
6 Reps
@7-9
Day 4
1
Squat (Barbell)
8 Sets
2 Reps
65%
2
Bench Press (Barbell)
6 Sets
3 Reps
82%
3
Larsen Press (Barbell)
4 Sets
6 Reps
@7-9
4
Hip Thrust (Barbell)
4 Sets
8 Reps
@7-9
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7-9
6
Seated Row (Machine)
3 Sets
10 Reps
@7-9