logo
BoostcampPNG

Th3 Intermediate

by Nicky Sanders

Program Description

Increase strength (1RM) of the back squat, bench press, and deadlift

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 27, 2025 04:56
  • Last Edited
    Jun 01, 2025 05:56
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
72%
76%
81%
86%
92%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
73%
77%
82%
87%
94%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
5
Back Extension (Weighted)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
77%
79%
83%
86%
89%
95%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Sled Drive
3
4 reps
RPE 7-8
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
77%
79%
83%
86%
89%
92%
97%
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
3
Sled Drive
3
4 reps
RPE 7-8
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
79%
81%
85%
88%
92%
94%
99%
2
Good Morning
3
8-10 reps
RPE 8-9
3
Sled Drive
3
4 reps
RPE 7-8
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Good Morning
3
8-10 reps
RPE 7-8
3
Leg Extension Single Leg
3
10-13 reps
RPE 8-9
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Seated Calf Raise
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Seated Row (Cable)
3
12-15 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Y Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
72%
76%
81%
86%
92%
2
Seated Row (Cable)
3
12-15 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Y Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
73%
77%
82%
87%
94%
2
Seated Row (Cable)
3
12-15 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Y Raise (Dumbbell)
3
15 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Y Raise (Dumbbell)
3
15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8-9
4
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
5
Dip (Bodyweight)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
77%
79%
83%
86%
89%
95%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
3
15 reps
RPE 8
4
Push Up
3
25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
77%
79%
83%
86%
89%
92%
97%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
3
15 reps
RPE 8
4
Push Up
2
25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
79%
81%
85%
88%
92%
94%
99%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
2
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
2
15 reps
RPE 8
4
Push Up
2
25 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
T-Bar Row
3
10-15 reps
RPE 8-9
3A
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
3B
Chin-Up (Bodyweight)
3
15 reps
RPE 8
4
Push Up
3
25 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
72%
76%
81%
86%
92%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
73%
77%
82%
87%
94%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Good Morning
3
10-12 reps
RPE 8-9
4
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
1 reps
77%
79%
83%
86%
89%
95%
2
Leg Extension
4
15-20 reps
RPE 8-9
3
Good Morning
3
8-10 reps
RPE 7-8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Anterior Tibialis Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
77%
79%
83%
86%
89%
92%
97%
2
Leg Extension
4
15-20 reps
RPE 8-9
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Anterior Tibialis Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 reps
79%
81%
85%
88%
92%
94%
99%
2
Leg Extension
3
15-20 reps
RPE 7-8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Anterior Tibialis Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Front Squat (Paused)
4
6-8 reps
RPE 7-8
3
Hip Thrust (Barbell)
3
10-12 reps
RPE 8-9
4
Reverse Sled Pull
1
1
1
4 mins
3 mins
2 mins
RPE 7-10
RPE 7-10
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Bench Press Pause (Dumbbell)
3
10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
5
T-Bar Row
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
4
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
3
Bent Over Row (Barbell)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Bench Press (Dumbbell)
2
10 reps
RPE 7-9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8-9
3
Leg Extension Single Leg
3 Sets
10-13 Reps
@8-9
4
Reverse Sled Pull
1 Set
1 Set
1 Set
4 mins
3 mins
2 mins
@7-10
@7-10
@7-10
5
Back Extension (Weighted)
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Y Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Dip (Bodyweight)
3 Sets
15 Reps
@9-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
2 Reps
1 Reps
70%
75%
80%
85%
90%
2
Front Squat (Paused)
4 Sets
6-8 Reps
@7-8
3
Good Morning
3 Sets
10-12 Reps
@8-9
4
Seated Calf Raise
3 Sets
15 Reps
@9-10
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@9
2
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8-9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
4
Bench Press Pause (Dumbbell)
3 Sets
10 Reps
@9-10
5
T-Bar Row
2 Sets
10-15 Reps
@8-9