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Ten Plates Body Sutra

by Aleksander Zalar

Program Description

Ten Plates Body Sutra is a 7-week peaking powerlifting program forged in the style of ancient cultivation manuals. In its pages lie the secrets to condensing raw strength into unshakable form, preparing you for the ultimate trial — your meet day Heavenly Tribulation. Over seven weeks, you will walk the path from the Iron Tempering Stage to the Realm of Limitless Plates, honing the sacred lifts — squat, bench, and deadlift — until your body resonates with the weight of ten plates. Every session is a chapter in your ascension, with volume and intensity balanced to sharpen your technique, maximize recovery, and summon peak power at precisely the right moment. This is not a program for the uninitiated. The Ten Plates Body Sutra is a path for warriors seeking to transcend mortal limits, seize personal records, and etch their name among the Immortals of Strength. Seven Weeks. Three Lifts. One Ascension.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 10, 2025 05:04
  • Last Edited
    Aug 11, 2025 10:28
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
3 reps
70%
3
Spoto Press
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
5
Leg Extension
3
8-12 reps
RPE 8
6
Hamstring Curl
3
8-12 reps
RPE 8
7
Rear Delt Fly (Machine)
1
8-12 reps
RPE 10
8
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
10 reps
3 reps
80%
80%
2
Bench Press (Barbell)
3
3
1 reps
3 reps
90%
75%
3
Deadlift (Paused)
3
8 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 8
5
Hamstring Curl
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
1
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87.5%
2
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
80%
3
Deadlift (Barbell)
3
3-6 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
92%
2
Deadlift (Paused)
3
6 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-7 reps
97.5%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
68%
70%
72%
3
Leg Extension
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
92.5%
82.5%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
92.5%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
3 reps
70%
3
Spoto Press
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Dip (Weighted)
3
6-9 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bench Press (Paused)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Dip (Weighted)
3
6-9 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Spoto Press
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
4
6-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Standing Pullover (Cable)
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
87.5%
2
Spoto Press
1
15-20 reps
RPE 10
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-7 reps
97.5%
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
3
Overhead Press (Barbell)
4
8-12 reps
RPE 8
4
Pull-Up (Weighted)
4
8-12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
6
Standing Pullover (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
92.5%
82.5%
2
Bench Press (Barbell)
4
1 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Spoto Press
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
7
Standing Pullover (Cable)
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Standing Pullover (Cable)
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
4
6-10 reps
RPE 8
6
Dip (Weighted)
3
6-9 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
92.5%
2
Squat (Barbell)
1
1-2 reps
95%
3
Deadlift (Barbell)
1
3 reps
92.5%
4
Deadlift (Barbell)
1
1-2 reps
95%
5
Leg Extension
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
97.5%
2
Leg Extension
3
8-12 reps
RPE 7
3
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
77.5%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
85%
77.5%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
85%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Spoto Press
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Incline Bench Press (Dumbbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
5
Leg Extension
3
8-12 reps
RPE 7
6
Leg Curl
3
8-12 reps
RPE 7
7
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
9
10 reps
3 reps
82.5%
82.5%
2
Bench Press (Barbell)
3
3 reps
77.5%
3
Bench Press (Paused)
3
3 reps
RPE 9
4
Deadlift (Paused)
3
8 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
90%
2
Bench Press (Barbell)
3
3 reps
80%
3
Spoto Press
3
10 reps
RPE 9
4
Deadlift (Paused)
1
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
95%
2
Incline Bench Press (Dumbbell)
1
15-20 reps
RPE 10
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Barbell)
5
3 reps
90%
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
7
Standing Pullover (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
77.5%
3
Deadlift (Barbell)
1
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Barbell)
3
3 reps
70%
3
Incline Bench Press (Dumbbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Spoto Press
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4
Overhead Press (Barbell)
4
8-12 reps
RPE 8
5
Pull-Up (Weighted)
4
8-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Bench Press (Close Grip)
3
3 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
4
6-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
4
6-10 reps
RPE 8
5
Pull-Up (Weighted)
4
6-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
7
Standing Pullover (Cable)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
70%
3
Spoto Press
3 Sets
8 Reps
@9
4
Deadlift (Barbell)
2 Sets
6 Reps
80%
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Hamstring Curl
3 Sets
8-12 Reps
@8
7
Rear Delt Fly (Machine)
1 Set
8-12 Reps
@10
8
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8
6
Dip (Weighted)
3 Sets
6-9 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Spoto Press
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8
6
Hammer Curl (Dumbbell)
1 Set
8-12 Reps
@10
7
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
8
Rear Delt Fly (Machine)
1 Set
8-12 Reps
@10
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
3 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
3 Reps
@9
4
Deadlift (Barbell)
2 Sets
8 Reps
70%
5
Leg Extension
3 Sets
8-12 Reps
@7
6
Leg Curl
3 Sets
8-12 Reps
@7
7
Decline Crunch (Weighted)
2 Sets
8-12 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
3 Reps
70%
2
Spoto Press
3 Sets
3 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
4 Sets
8-12 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10