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Maharlika

by JT C.
5 athletes joined

Program Description

Maharlika ("Freeman" in Tagalog), program named after the pre-colonial warriors of the Philippines Inspired by Candito's 6 Week Program BUT WITH SQUAT/DL PHILOSOPHY ONTO THE BENCH VOLUME + ACCESORIES Some of these accessories target the hip adductors and calves for strengthening the muscles that min-max the lift! Core Stability Exercises for building Natural Brace among 3 Planes inspired by Squat University RUN THIS IF YOU HATE YOURSELF, BREAKUP WITH S/O, OR would like to get strong with practicality :) I recommend taking Protein, Creatine, Fish Oil, and Magnesium supplements Always dynamically warmup before! [Created by IzYoBoiJay]

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 15, 2024 12:46
  • Last Edited
    Jun 18, 2025 09:13

Summary

Embark on a transformative 6-week journey with the Maharlika program, designed for dedicated lifters looking to build strength and muscle. This 4-day-a-week regimen focuses on compound movements like the Bench Press, Barbell Row, and Military Press, ensuring a balanced approach to upper body development. Each session is strategically crafted to challenge your limits and enhance your performance, with options for additional stability work. Get ready to push your boundaries and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-10 reps
80%
2
Squat (Barbell)
5
3 reps
RPE 8
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87%
2
Deadlift (Barbell)
2
3-6 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
92%
2
Deadlift (Barbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
98%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
72%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
80%
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Barbell Row
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
8
Suitcase Carry
3
1 mins
RPE 6-8
9
Bear Position Pull Through
3
4-6 reps
RPE 6-8
10
Around The World
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Barbell Row
3
6 reps
RPE 8-9
3
Military Press (Barbell)
3
6 reps
RPE 8-9
4
Pull-Up (Weighted)
3
6 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-3 reps
3-3 reps
1-2 reps
88%
90%
92%
2
Barbell Row
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
98%
2
Barbell Row
1
2
8 reps
6 reps
RPE 7
RPE 7.5
3
Military Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-10 reps
80%
2
Squat (Barbell)
5
3 reps
RPE 8
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
88%
2
Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-3 reps
1-2 reps
90%
95%
2
Deadlift (Barbell)
1
1
3+ reps
2+ reps
90%
95%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
98%
2
Leg Extension
3
8-12 reps
RPE 7-8
3
Leg Curl
3
8-12 reps
RPE 7-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
5
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
80%
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Barbell Row
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
8
Suitcase Carry
3
1 mins
RPE 6-8
9
Bear Position Pull Through
3
4-6 reps
RPE 6-8
10
Around The World
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Barbell Row
3
6 reps
RPE 8-9
3
Military Press (Barbell)
3
6 reps
RPE 8-9
4
Pull-Up (Weighted)
3
6 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-3 reps
2-4 reps
1-2 reps
88%
90%
95%
2
Barbell Row
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@7-8
7
Suitcase Carry
3 Sets
1 mins
@6-8
8
Bear Position Pull Through
3 Sets
4-6 Reps
@6-8
9
Around The World
3 Sets
15-20 Reps
@6-7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Extension
3 Sets
8-12 Reps
@7-8
4
Leg Curl
3 Sets
8-12 Reps
@7-8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
6
Seated Calf Raise
3 Sets
8-12 Reps
@6-8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@7-8
7
Suitcase Carry
3 Sets
1 mins
@6-8
8
Bear Position Pull Through
3 Sets
4-6 Reps
@6-8
9
Around The World
3 Sets
15-20 Reps
@6-7
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Leg Extension
3 Sets
8-12 Reps
@7-8
4
Leg Curl
3 Sets
8-12 Reps
@7-8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
6
Seated Calf Raise
3 Sets
8-12 Reps
@6-8