logo
BoostcampPNG

Nuckols Brick Shithouse

by Chad D.
2 athletes joined

Program Description

Weeks Main Lift RPE %1RM Approx 1–4 7 75% 5–8 7.5 77–78% 9–11 8 80–82% 12 Deload 65–70%

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2026 01:23
  • Last Edited
    Mar 12, 2026 06:42
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Front Delts
11%
Triceps
10.2%
Glutes
10%
Quadriceps
9.7%
Hamstrings
9.2%
Upper Back
8.9%
Chest
8.1%
Lats
5.9%
Biceps
3.8%
Middle Delts
3.8%
Lower Back
3.3%
Adductors
2.1%
Rear Delts
1.9%
Forearms
0.8%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
4
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
65%
2
Bench Press (Barbell)
2
6 reps
50%
3
Leg Extension
2
10 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
5
Plank
2
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
78%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
78%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
78%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
78%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
82%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
82%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
82%
2
Overhead Press (Barbell)
4
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Inverted Row
3
8 reps
RPE 7
6
Decline Sit Up (Weighted)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
65%
2
Overhead Press (Barbell)
2
8 reps
50%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Inverted Row
2
8 reps
RPE 6
6
Decline Sit Up (Weighted)
2
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 7
3
Bent Over Row (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
65%
2
Romanian Deadlift (Barbell)
2
3 reps
RPE 6
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull Through (Cable)
2
10 reps
RPE 6
5
Hanging Leg Raise
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
75%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
75%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
75%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
75%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
78%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
78%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
78%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
78%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
82%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
82%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
82%
2
Bench Press (Barbell)
3
10 reps
65%
3
Good Morning
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7
5
Face Pull
4
15 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
65%
2
Bench Press (Barbell)
2
10 reps
50%
3
Good Morning
2
8 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
5
Face Pull
2
15 reps
RPE 6
6
Ab Wheel
2
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
4 Sets
6 Reps
75%
3
Leg Extension
4 Sets
10 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Plank
3 Sets
1 mins
@7
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
75%
2
Overhead Press (Barbell)
4 Sets
8 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Inverted Row
3 Sets
8 Reps
@7
6
Decline Sit Up (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
4
Pull Through (Cable)
3 Sets
10 Reps
@7
5
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 4
1
Squat (Paused)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
3 Sets
10 Reps
65%
3
Good Morning
3 Sets
8 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7
5
Face Pull
4 Sets
15 Reps
@7
6
Ab Wheel
3 Sets
10 Reps
@7