logo
BoostcampPNG

🥷🥷🥷

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
    May 20, 2025 02:38
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
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