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BoostcampPNG

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by Aslan G.
3 athletes joined

Program Description

To become stronger without becoming “bulky”

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 15, 2025 10:44
  • Last Edited
    Jun 18, 2025 12:08

Summary

Unlock your strength potential with this dynamic 9-week workout program designed for serious lifters. Comprising four sessions per week, you'll engage in a variety of compound and isolation exercises, including barbell deadlifts and weighted dips, to build muscle and enhance overall performance. Each workout is structured to challenge your limits, focusing on key muscle groups while incorporating progressive overload principles. Perfect for those with a garage gym setup, this program will elevate your training and help you achieve your fitness goals. Get ready to push your boundaries and see real results!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
75%
65%
2
Bench Press (Barbell)
3
6 reps
67%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 6
RPE 6
5
Cable Crunch
1
2
8 reps
8 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
85%
72%
2
Bench Press (Barbell)
3
6 reps
75%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
69%
2
Bench Press (Barbell)
3
6 reps
72%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
90%
80%
2
Bench Press (Barbell)
3
6 reps
77%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
60%
55%
2
Bench Press (Barbell)
3
6 reps
65%
3
Leg Extension
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 6
RPE 6
5
Cable Crunch
2
1
8 reps
8 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
69%
2
Bench Press (Barbell)
3
6 reps
72%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
69%
2
Bench Press (Barbell)
3
6 reps
72%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
75%
67%
2
Bench Press (Barbell)
3
6 reps
72%
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
-
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
69%
2
Bench Press (Barbell)
3
6 reps
72%
3
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
5 reps
6 reps
RPE 8
RPE 7
5
Cable Crunch
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Hamstring Curl
3
8 reps
RPE 7
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 7
RPE 7
4
Cable Low Row
2
1
7 reps
7 reps
RPE 6
RPE 7
5
Back Extension (Weighted)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 7
RPE 6
6
Seated Dumbbell Curl
1
1
6 reps
6 reps
RPE 8
RPE 6
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 6
8
Hammer Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
76%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
79%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
60%
2
Hamstring Curl
1
2
8 reps
8 reps
RPE 7
RPE 6
3
Lat Pulldown
1
1
1
7 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 6
4
Cable Low Row
1
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 7
RPE 6
5
Back Extension (Weighted)
2
1
6 reps
6 reps
RPE 6.5
RPE 6
6
Seated Dumbbell Curl
1
1
6 reps
6 reps
RPE 6
RPE 7
7
Lat Pulldown (Single Arm)
1
1
6 reps
6 reps
RPE 6
RPE 6.5
8
Hammer Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 6.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
74%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
74%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
74%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
74%
2
Hamstring Curl
3
8 reps
RPE 9
3
Lat Pulldown
1
2
7 reps
8 reps
RPE 8.5
RPE 10
4
Cable Low Row
2
1
7 reps
7 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
6 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
77%
70%
2
Dip (Weighted)
1
1
1
6 reps
5 reps
5 reps
RPE 7
RPE 7
RPE 6
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 7
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
5
JM Press (Smith Machine)
1
2
8 reps
6 reps
RPE 6
RPE 6
6
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7
7
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
85%
77%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
90%
80%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
95%
83%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
75%
67%
2
Dip (Weighted)
1
1
1
6 reps
5 reps
5 reps
RPE 6.5
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
1
1
1
4 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
1
2
6 reps
6 reps
RPE 7
RPE 6
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 6
6
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 6
7
Pec Deck (Machine)
1
1
12 reps
12 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
87%
77%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
87%
77%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
87%
77%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
3
2 reps
4 reps
87%
77%
2
Dip (Weighted)
1
2
6 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
1
2
4 reps
6 reps
RPE 9
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
5
JM Press (Smith Machine)
1
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 7
6
Lateral Raise (Cable)
2
1
8 reps
6 reps
RPE 9
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Bench Press (Barbell)
4
5 reps
72%
3
Bench Press (Close Grip)
3
6 reps
RPE 6
4
Deadlift (Barbell)
1
2
2 reps
5 reps
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Bench Press (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Deadlift (Barbell)
1
2
2 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Bench Press (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Deadlift (Barbell)
1
2
2 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
4 reps
90%
85%
2
Bench Press (Barbell)
1
1
2
1 reps
5 reps
5 reps
100%
75%
72%
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Deadlift (Barbell)
1
2
2 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
63%
2
Bench Press (Barbell)
1
3
5 reps
5 reps
70%
67%
3
Bench Press (Close Grip)
3
6 reps
RPE 6
4
Deadlift (Barbell)
1
2
2 reps
5 reps
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Bench Press (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Deadlift (Barbell)
1
2
2 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Bench Press (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Deadlift (Barbell)
1
2
2 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Bench Press (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Deadlift (Barbell)
1
2
2 reps
5 reps
80%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
4 reps
100%
73%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
100%
75%
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Deadlift (Barbell)
1
2
2 reps
5 reps
90%
70%
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
75%
65%
2
Bench Press (Barbell)
3 Sets
6 Reps
67%
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
5 Reps
6 Reps
@6
@6
5
Cable Crunch
1 Set
2 Sets
8 Reps
8 Reps
@8
@7
Day 3
1
Pin Press Bench (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
77%
70%
2
Dip (Weighted)
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@7
@7
@6
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4 Reps
6 Reps
@7
@7
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@7
5
JM Press (Smith Machine)
1 Set
2 Sets
8 Reps
6 Reps
@6
@6
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@6.5
@7
@7
7
Pec Deck (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@6
Day 4
1
Squat (Barbell)
5 Sets
4 Reps
73%
2
Bench Press (Barbell)
4 Sets
5 Reps
72%
3
Bench Press (Close Grip)
3 Sets
6 Reps
@6
4
Deadlift (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
70%
60%
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Hamstring Curl
3 Sets
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
7 Reps
8 Reps
@7
@7
4
Cable Low Row
2 Sets
1 Set
7 Reps
7 Reps
@6
@7
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@7
@6
6
Seated Dumbbell Curl
1 Set
1 Set
6 Reps
6 Reps
@8
@6
7
Lat Pulldown (Single Arm)
2 Sets
6 Reps
@6
8
Hammer Curl (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@7
@6.5