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BoostcampPNG

Strength program to impress afghan catgirls

by Murat A.
5.0
(1 rating)

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
    Jan 15, 2026 02:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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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
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