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BoostcampPNG

Strength program to impress afghan catgirls

by Murat A.

Program Description

nsuns variant with some academic influence

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2025 10:39
  • Last Edited
    Dec 04, 2025 07:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Front Delts
14.7%
Chest
11.9%
Quadriceps
10.6%
Glutes
10.6%
Hamstrings
10.6%
Abs
6.2%
Upper Back
3.7%
Lats
3.7%
Biceps
3.7%
Middle Delts
2.8%
Adductors
2.7%
Lower Back
2.2%
Forearms
1.4%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-20 reps
RPE 10
2
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
3
Barbell Row
3
4-8 reps
RPE 6-7
4
Pull-Up (Weighted)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-20 reps
RPE 10
2
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
3
Barbell Row
3
4-8 reps
RPE 6-7
4
Pull-Up (Weighted)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15-20 reps
RPE 10
2
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
3
Barbell Row
3
4-8 reps
RPE 6-7
4
Pull-Up (Weighted)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
High Bar Squat (Barbell)
2
3-5 reps
RPE 7
4
Zombie Squat
2
3 reps
RPE 7
5
Bench Press (Barbell)
3
5 reps
RPE 6-7
6
Leg Press
3
5-7 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
High Bar Squat (Barbell)
2
3-5 reps
RPE 7
4
Zombie Squat
2
3 reps
RPE 7
5
Bench Press (Barbell)
3
5 reps
RPE 6-7
6
Leg Press
3
5-7 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
High Bar Squat (Barbell)
2
3-5 reps
RPE 7
4
Zombie Squat
2
3 reps
RPE 7
5
Bench Press (Barbell)
3
5 reps
RPE 6-7
6
Leg Press
3
5-7 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 7
4
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 7
4
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 7
4
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Deadlift (Deficit)
2
3 reps
RPE 7
4
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-7
5
Barbell Row
3
4-8 reps
RPE 6-7
6
Pull-Up (Weighted)
3
4-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Deadlift (Deficit)
2
3 reps
RPE 7
4
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-7
5
Barbell Row
3
4-8 reps
RPE 6-7
6
Pull-Up (Weighted)
3
4-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Deadlift (Deficit)
2
3 reps
RPE 7
4
High Bar Squat (Barbell)
3
3-5 reps
RPE 6-7
5
Barbell Row
3
4-8 reps
RPE 6-7
6
Pull-Up (Weighted)
3
4-8 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 7
4
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 7
4
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Larsen Press (Barbell)
2
3 reps
RPE 7
4
Overhead Press (Barbell)
3
4-8 reps
RPE 6-7
5
Dip (Weighted)
3
4-8 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
4-8 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
3
Deadlift (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
3
Deadlift (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
2
Bench Press (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
3
Deadlift (Barbell)
1
1
1
2
3 reps
2 reps
1 reps
3 reps
RPE 6
RPE 7
RPE 9
RPE 7
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
15-20 Reps
@10
2
Overhead Press (Barbell)
3 Sets
4-8 Reps
@6-7
3
Barbell Row
3 Sets
4-8 Reps
@6-7
4
Pull-Up (Weighted)
3 Sets
4-8 Reps
@6-7
5
Dip (Weighted)
3 Sets
4-8 Reps
@6-7
6
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@6-7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
High Bar Squat (Barbell)
2 Sets
3-5 Reps
@7
4
Zombie Squat
2 Sets
3 Reps
@7
5
Bench Press (Barbell)
3 Sets
5 Reps
@6-7
6
Leg Press
3 Sets
5-7 Reps
@8-9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7
2
Bench Press (Paused)
2 Sets
3 Reps
@7
3
Larsen Press (Barbell)
2 Sets
3 Reps
@7
4
Overhead Press (Barbell)
3 Sets
4-8 Reps
@6-7
5
Dip (Weighted)
3 Sets
4-8 Reps
@6-7
6
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@6-7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Deadlift (Deficit)
2 Sets
3 Reps
@7
4
High Bar Squat (Barbell)
3 Sets
3-5 Reps
@6-7
5
Barbell Row
3 Sets
4-8 Reps
@6-7
6
Pull-Up (Weighted)
3 Sets
4-8 Reps
@6-7
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7
2
Bench Press (Paused)
2 Sets
3 Reps
@7
3
Larsen Press (Barbell)
2 Sets
3 Reps
@7
4
Overhead Press (Barbell)
3 Sets
4-8 Reps
@6-7
5
Dip (Weighted)
3 Sets
4-8 Reps
@6-7
6
Bicep Curl (Barbell)
3 Sets
4-8 Reps
@6-7
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
3 Reps
@6
@7
@9
@7