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DEFENDER

by Mark H.

Program Description

Strenght/hypertrophic

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 03:05
  • Last Edited
    Sep 27, 2025 03:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.7%
Chest
12%
Front Delts
10.7%
Biceps
9.3%
Upper Back
9.3%
Middle Delts
6.7%
Lats
6%
Rear Delts
5.3%
Hamstrings
4.9%
Glutes
4.4%
Quadriceps
4.4%
Cardio
2.2%
Forearms
2%
Abs
1.8%
Lower Back
1.3%
Adductors
0.4%
Abductors
0.4%
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
60%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
63%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
66%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
70%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
73%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
76%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
80%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
83%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
85%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
AMRAP
87%
1B
Chest Supported Barbell Row
3
6-10 reps
RPE 9-10
2A
Stiff Leg Deadlift
2
6-8 reps
RPE 9-10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
3B
French Press
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
60%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
63%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
66%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
70%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
73%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
76%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
80%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
83%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
85%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
AMRAP
87%
1B
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
2A
High Bar Squat (Barbell)
2
6-8 reps
RPE 9-10
2B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Seated Hammer Curl
3
8-12 reps
RPE 9-10
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
-60 mins
-
2
Punching Bag
1
-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
8-12 reps
RPE 9-10
1B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9-10
2A
Leg Press
2
6-8 reps
RPE 9-10
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9-10
3A
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9-10
3B
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9-10
4
Face Pull
3
10-15 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1A
AD Press
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
60%
60%
1B
Chest Supported Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
French Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 2
1
Rucking
1 Set
-60 mins
-
2
Punching Bag
1 Set
-60 mins
-
Day 3
1A
Bench Press (Close Grip)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
60%
60%
60%
1B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2A
High Bar Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3A
Seated Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 4
1
Rucking
1 Set
-60 mins
-
2
Punching Bag
1 Set
-60 mins
-
Day 5
1A
Dip (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
1B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2A
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
3B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
4
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10