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Kozy strength

by Chris K.

Program Description

General strength games with a little hypertrophy work. This tapers to a 1 RM for Squat, Bench, Deadlift and Overhead press

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2024 11:31
  • Last Edited
    Aug 05, 2025 10:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Squat (Barbell)
3
6 reps
70%
3
Chin-Up (Weighted)
4
RPE 8
4
Overhead Press (Barbell)
1
8 reps
RPE 8
5
Overhead Press (Barbell)
4
6 reps
70%
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Long Pause Bench Press
3
6 reps
70%
8
Pendlay Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Squat (Barbell)
3
5 reps
75%
3
Chin-Up (Weighted)
4
RPE 8
4
Overhead Press (Barbell)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
4
6 reps
71%
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Long Pause Bench Press
3
6 reps
70%
8
Pendlay Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
4
3 reps
82.5%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Overhead Press (Barbell)
4
5 reps
75%
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Long Pause Bench Press
3
5 reps
75%
8
Pendlay Row
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Squat (Barbell)
4
4 reps
80%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
8 reps
RPE 8
5
Overhead Press (Barbell)
4
6 reps
72.5%
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Long Pause Bench Press
3
6 reps
72.5%
8
Pendlay Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Squat (Barbell)
5
3 reps
85%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Overhead Press (Barbell)
4
4 reps
85%
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Long Pause Bench Press
3
4 reps
85%
8
Pendlay Row
3
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
2 reps
87.5%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
5 reps
RPE 8
5
Overhead Press (Barbell)
4
3 reps
87.5%
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Long Pause Bench Press
4
3 reps
85%
8
Pendlay Row
4
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Chin-Up (Weighted)
3
RPE 7
3
Overhead Press (Barbell)
4
5 reps
70%
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Long Pause Bench Press
3
5 reps
70%
6
Pendlay Row
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
5
2 reps
90%
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Overhead Press (Barbell)
4
3 reps
90%
5
Chin-Up (Weighted)
5
RPE 8
6
Long Pause Bench Press
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
7
1 reps
92.5%
3
Overhead Press (Barbell)
1
3 reps
RPE 8
4
Overhead Press (Barbell)
5
2 reps
90%
5
Chin-Up (Weighted)
5
RPE 8
6
Long Pause Bench Press
6
2 reps
92.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
6
2 reps
90%
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Overhead Press (Barbell)
5
3 reps
90%
5
Chin-Up (Weighted)
5
RPE 8
6
Long Pause Bench Press
5
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
1 reps
95%
3
Overhead Press (Barbell)
5
1 reps
90%
4
Long Pause Bench Press
5
2 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
3
Long Pause Bench Press
5
2 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bench Press (Barbell)
5
6 reps
70%
3
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Front Squat (Barbell)
1
8 reps
RPE 8
5
Front Squat (Barbell)
3
6 reps
70%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
75%
3
Bicep Curl (EZ Bar)
3
13 reps
RPE 8
4
Front Squat (Barbell)
1
7 reps
RPE 8
5
Front Squat (Barbell)
3
5 reps
75%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Barbell)
6
3 reps
82.5%
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Front Squat (Barbell)
1
5 reps
RPE 8
5
Front Squat (Barbell)
3
3 reps
80%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
80%
3
Bicep Curl (EZ Bar)
4
14 reps
RPE 8
4
Front Squat (Barbell)
1
6 reps
RPE 8
5
Front Squat (Barbell)
3
4 reps
77.5%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Bench Press (Barbell)
6
3 reps
85%
3
Bicep Curl (EZ Bar)
5
10 reps
RPE 8
4
Front Squat (Barbell)
1
5 reps
RPE 8
5
Front Squat (Barbell)
3
3 reps
80%
6
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
7
2 reps
87.5%
3
Bicep Curl (EZ Bar)
5
10 reps
RPE 8
4
Front Squat (Barbell)
1
4 reps
RPE 8
5
Front Squat (Barbell)
4
2 reps
82.5%
6
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
5 reps
65%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
5
Dip (Weighted)
3
10 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
7
2 reps
90%
3
Front Squat (Barbell)
4
2 reps
82.5%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
7
1 reps
92.5%
3
Front Squat (Barbell)
5
1 reps
85%
4
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
5
Dip (Weighted)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
7
2 reps
92.5%
3
Front Squat (Barbell)
4
3 reps
80%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
3
1 reps
95%
3
Front Squat (Barbell)
5
1 reps
85%
4
Romanian Deadlift (Barbell)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
5
1 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
72%
3
Lateral Raise (Machine)
3
14 reps
RPE 8
4
Squat (Paused)
3
6 reps
RPE 8
5
Bench Press (Close Grip)
5
10 reps
RPE 8
6
Seated Row (Machine)
5
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
14 reps
RPE 8
8
Chin-Up (Weighted)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
75%
3
Lateral Raise (Machine)
3
14 reps
RPE 8
4
Squat (Paused)
3
5 reps
RPE 8
5
Bench Press (Close Grip)
5
8 reps
RPE 8
6
Seated Row (Machine)
5
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
12 reps
RPE 8
8
Chin-Up (Weighted)
1
2
8 reps
7 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
80%
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Squat (Paused)
3
4 reps
RPE 8
5
Bench Press (Close Grip)
5
6 reps
RPE 8
6
Seated Row (Machine)
5
6 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
2
1
8 reps
7 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
77.5%
3
Lateral Raise (Machine)
3
14 reps
RPE 8
4
Squat (Paused)
3
5 reps
RPE 8
5
Bench Press (Close Grip)
4
7 reps
RPE 8
6
Seated Row (Machine)
4
7 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
80%
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Squat (Paused)
4
4 reps
RPE 8
5
Bench Press (Close Grip)
5
5 reps
RPE 8
6
Seated Row (Machine)
5
5 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
3
1
8 reps
7 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
82.5%
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Squat (Paused)
5
3 reps
RPE 8
5
Bench Press (Close Grip)
6
4 reps
RPE 8
6
Seated Row (Machine)
6
4 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
65%
2
Lateral Raise (Machine)
3
12 reps
RPE 7
3
Squat (Paused)
3
4 reps
RPE 6
4
Bench Press (Close Grip)
3
5 reps
RPE 6
5
Seated Row (Machine)
3
5 reps
RPE 6
6
Skull Crusher (Barbell)
3
10 reps
RPE 6
7
Chin-Up (Weighted)
3
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
2 reps
85%
3
Squat (Paused)
4
3 reps
RPE 8
4
Bench Press (Close Grip)
6
4 reps
RPE 9
5
Seated Row (Machine)
6
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
7
1 reps
90%
3
Squat (Paused)
3
2 reps
RPE 8
4
Bench Press (Close Grip)
7
3 reps
RPE 9
5
Seated Row (Machine)
7
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
87.5%
3
Squat (Paused)
3
3 reps
RPE 8
4
Bench Press (Close Grip)
6
4 reps
RPE 9
5
Seated Row (Machine)
6
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
3
1 reps
92.5%
3
Bench Press (Close Grip)
5
3 reps
RPE 9
4
Seated Row (Machine)
5
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
5
5 reps
RPE 6
3
Seated Row (Machine)
5
5 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
8 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
70%
3
Chin-Up (Weighted)
4 Sets
@8
4
Overhead Press (Barbell)
1 Set
8 Reps
@8
5
Overhead Press (Barbell)
4 Sets
6 Reps
70%
6
Rear Delt Fly (Dumbbell)
3 Sets
14 Reps
@8
7
Long Pause Bench Press
3 Sets
6 Reps
70%
8
Pendlay Row
3 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
8 Reps
@8
2
Bench Press (Barbell)
5 Sets
6 Reps
70%
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
4
Front Squat (Barbell)
1 Set
8 Reps
@8
5
Front Squat (Barbell)
3 Sets
6 Reps
70%
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
7
Dip (Weighted)
3 Sets
10 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
72%
3
Lateral Raise (Machine)
3 Sets
14 Reps
@8
4
Squat (Paused)
3 Sets
6 Reps
@8
5
Bench Press (Close Grip)
5 Sets
10 Reps
@8
6
Seated Row (Machine)
5 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
14 Reps
@8
8
Chin-Up (Weighted)
3 Sets
7 Reps
@8