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BoostcampPNG

Titan's Forge: The Journey to Become a Legend.

by Rique Almeida

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 21, 2025 02:42
  • Last Edited
    Jul 21, 2025 05:15

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.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
2
3
3 reps
4 reps
RPE 7
RPE 6
3
Bench Press (Paused)
2
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 9
6
Belt Squat
2
5-7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
2
3
3 reps
4 reps
RPE 7.5
RPE 6.5
3
Bench Press (Paused)
2
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 9
6
Belt Squat
2
5-7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
2
3
3 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Paused)
2
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 9
6
Belt Squat
2
5-7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
2
3
3 reps
4 reps
RPE 8.5
RPE 7.5
3
Bench Press (Paused)
2
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 9
6
Belt Squat
2
5-7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
2
3
3 reps
4 reps
RPE 9
RPE 6
3
Bench Press (Paused)
2
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 7
6
Belt Squat
2
5-7 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8
3
Bent Over Row (Barbell)
2
7-10 reps
RPE 8
4
Leg Curl
2
5-7 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 8
6
Lat Pulldown (Single Arm)
2
7-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
7-10 reps
RPE 8
4
Leg Curl
2
5-7 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 8
6
Lat Pulldown (Single Arm)
2
7-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
7-10 reps
RPE 8
4
Leg Curl
2
5-7 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 8
6
Lat Pulldown (Single Arm)
2
7-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
7-10 reps
RPE 8
4
Leg Curl
2
5-7 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 8
6
Lat Pulldown (Single Arm)
2
7-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Bent Over Row (Barbell)
2
7-10 reps
RPE 8
4
Leg Curl
2
5-7 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 8
6
Lat Pulldown (Single Arm)
2
7-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
5 reps
RPE 7
RPE 6
2
Dip (Assisted)
2
7-10 reps
RPE 8
3
Chest Fly (Machine)
2
5-7 reps
RPE 9
4
Shoulder Press (Plate Loaded)
2
5-7 reps
RPE 8
5
Lateral Raise (Machine)
3
7-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
5 reps
RPE 7.5
RPE 6.5
2
Dip (Assisted)
2
7-10 reps
RPE 8
3
Chest Fly (Machine)
2
5-7 reps
RPE 9
4
Shoulder Press (Plate Loaded)
2
5-7 reps
RPE 8
5
Lateral Raise (Machine)
3
7-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
5 reps
RPE 8
RPE 7
2
Dip (Assisted)
2
7-10 reps
RPE 8
3
Chest Fly (Machine)
2
5-7 reps
RPE 9
4
Shoulder Press (Plate Loaded)
2
5-7 reps
RPE 8
5
Lateral Raise (Machine)
3
7-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
5 reps
RPE 8.5
RPE 7.5
2
Dip (Assisted)
2
7-10 reps
RPE 8
3
Chest Fly (Machine)
2
5-7 reps
RPE 9
4
Shoulder Press (Plate Loaded)
2
5-7 reps
RPE 8
5
Lateral Raise (Machine)
3
7-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
5 reps
RPE 9
RPE 8
2
Dip (Assisted)
2
7-10 reps
RPE 8
3
Chest Fly (Machine)
2
5-7 reps
RPE 9
4
Shoulder Press (Plate Loaded)
2
5-7 reps
RPE 8
5
Lateral Raise (Machine)
3
7-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
High Bar Squat (Paused)
3
5 reps
RPE 6-7
3
Squat (Low Bar)
4
5 reps
RPE 6
4
Hip Adductor (Machine)
2
7-10 reps
RPE 9
5
Nordic Curl
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
High Bar Squat (Paused)
3
5 reps
RPE 6-7
3
Squat (Low Bar)
4
5 reps
RPE 6
4
Hip Adductor (Machine)
2
7-10 reps
RPE 9
5
Nordic Curl
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
High Bar Squat (Paused)
3
5 reps
RPE 6-7
3
Squat (Low Bar)
4
5 reps
RPE 6
4
Hip Adductor (Machine)
2
7-10 reps
RPE 9
5
Nordic Curl
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
High Bar Squat (Paused)
3
5 reps
RPE 6-7
3
Squat (Low Bar)
4
5 reps
RPE 6
4
Hip Adductor (Machine)
2
7-10 reps
RPE 9
5
Nordic Curl
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
5 reps
RPE 8
RPE 6
2
High Bar Squat (Paused)
3
5 reps
RPE 6-7
3
Squat (Low Bar)
4
5 reps
RPE 6
4
Hip Adductor (Machine)
2
7-10 reps
RPE 9
5
Nordic Curl
2
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
RPE 6
2
Bench Press (Close Grip)
2
7 reps
RPE 8
3
Pull-Up (Assisted)
2
7-10 reps
RPE 8
4
Preacher Curl (Machine)
2
5-7 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
7-10 reps
RPE 9
6
Tricep Extension (Cable)
2
5-7 reps
RPE 8
7
T-Bar Row
2
5-7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
RPE 6.5
2
Bench Press (Close Grip)
2
7 reps
RPE 8
3
Pull-Up (Assisted)
2
7-10 reps
RPE 8
4
Preacher Curl (Machine)
2
5-7 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
7-10 reps
RPE 9
6
Tricep Extension (Cable)
2
5-7 reps
RPE 8
7
T-Bar Row
2
5-7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
RPE 7
2
Bench Press (Close Grip)
2
7 reps
RPE 8
3
Pull-Up (Assisted)
2
7-10 reps
RPE 8
4
Preacher Curl (Machine)
2
5-7 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
7-10 reps
RPE 9
6
Tricep Extension (Cable)
2
5-7 reps
RPE 8
7
T-Bar Row
2
5-7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
RPE 7.5
2
Bench Press (Close Grip)
2
7 reps
RPE 8
3
Pull-Up (Assisted)
2
7-10 reps
RPE 8
4
Preacher Curl (Machine)
2
5-7 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
7-10 reps
RPE 9
6
Tricep Extension (Cable)
2
5-7 reps
RPE 8
7
T-Bar Row
2
5-7 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
RPE 8
2
Bench Press (Close Grip)
2
7 reps
RPE 8
3
Pull-Up (Assisted)
2
7-10 reps
RPE 8
4
Preacher Curl (Machine)
2
5-7 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
7-10 reps
RPE 9
6
Tricep Extension (Cable)
2
5-7 reps
RPE 8
7
T-Bar Row
2
5-7 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Calf Raise (Leg Press)
2 Sets
5-7 Reps
@10
2
Squat (Low Bar)
2 Sets
3 Sets
3 Reps
4 Reps
@7
@6
3
Bench Press (Paused)
2 Sets
3 Reps
@7
4
Bench Press (Barbell)
3 Sets
5 Reps
@6
5
Sissy Squat (Weighted)
2 Sets
5-7 Reps
@9
6
Belt Squat
2 Sets
5-7 Reps
@8
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@8
@6
2
Stiff Leg Deadlift
2 Sets
5-7 Reps
@8
3
Bent Over Row (Barbell)
2 Sets
7-10 Reps
@8
4
Leg Curl
2 Sets
5-7 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
5-7 Reps
@8
6
Lat Pulldown (Single Arm)
2 Sets
7-10 Reps
@7
Day 3
1
Bench Press (Barbell)
2 Sets
5 Sets
1 Reps
5 Reps
@7
@6
2
Dip (Assisted)
2 Sets
7-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
5-7 Reps
@9
4
Shoulder Press (Plate Loaded)
2 Sets
5-7 Reps
@8
5
Lateral Raise (Machine)
3 Sets
7-10 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@8
@6
2
High Bar Squat (Paused)
3 Sets
5 Reps
@6-7
3
Squat (Low Bar)
4 Sets
5 Reps
@6
4
Hip Adductor (Machine)
2 Sets
7-10 Reps
@9
5
Nordic Curl
2 Sets
5-10 Reps
@8
Day 5
1
Bench Press (Barbell)
5 Sets
7 Reps
@6
2
Bench Press (Close Grip)
2 Sets
7 Reps
@8
3
Pull-Up (Assisted)
2 Sets
7-10 Reps
@8
4
Preacher Curl (Machine)
2 Sets
5-7 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
7-10 Reps
@9
6
Tricep Extension (Cable)
2 Sets
5-7 Reps
@8
7
T-Bar Row
2 Sets
5-7 Reps
@8