Program Description
To build enough strength before running the main program for this upcoming Metro Manila Open 2025.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout120 minutes
- CreatedJan 08, 2025 03:57
- Last EditedJun 18, 2025 12:45
Summary
Elevate your strength with this comprehensive 10-week program designed for intermediate lifters. Committing just four days a week, you’ll engage in targeted volume blocks that focus on foundational lifts like squats, deadlifts, and bench presses, ensuring balanced muscle development. Each session is crafted to enhance your strength and technique, pushing you closer to your goals. Get ready to build muscle, increase power, and transform your physique with structured workouts that fit seamlessly into your routine.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
86%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
86%
78%
3
Bench Press (Barbell)
2
6 reps
67%
4
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
88%
78%
2
Bench Press (Paused)
1
3
1 reps
3 reps
88%
78%
3
Bench Press (Barbell)
2
7 reps
67%
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
90%
78%
2
Bench Press (Paused)
1
3
1 reps
4 reps
90%
78%
3
Bench Press (Barbell)
2
8 reps
67%
4
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
73%
2
Bench Press (Paused)
3
2 reps
73%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
73%
2
Bench Press (Paused)
3
3 reps
73%
3
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Bench Press (Paused)
3
4 reps
73%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Bench Press (Paused)
3
5 reps
73%
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
3 reps
5 reps
-
65%
2
Bench Press (Paused)
1
6
3 reps
5 reps
-
65%
3
Rack Pull (Barbell)
2
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
2 reps
5 reps
-
68%
2
Bench Press (Paused)
1
6
2 reps
5 reps
-
68%
3
Rack Pull (Barbell)
2
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
4 reps
-
72%
2
Bench Press (Paused)
1
5
1 reps
4 reps
-
72%
3
Rack Pull (Barbell)
2
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
86%
78%
2
Pin Squat
2
3 reps
67%
3
Bench Press (Paused)
2
3 reps
67%
4
Larsen Press (Barbell)
3
6 reps
60%
5
Hammer Curl
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
78%
2
Pin Squat
2
4 reps
67%
3
Bench Press (Paused)
2
2 reps
70%
4
Larsen Press (Barbell)
3
7 reps
60%
5
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
78%
2
Pin Squat
2
4 reps
67%
3
Bench Press (Paused)
2
2 reps
70%
4
Larsen Press (Barbell)
3
8 reps
60%
5
Hammer Curl
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
73%
2
Bench Press (Barbell)
2
5 reps
70%
3
Squat (Paused)
3
2 reps
70%
4
Bicep Curl (Dumbbell)
3
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
73%
2
Bench Press (Barbell)
2
6 reps
70%
3
Squat (Paused)
3
3 reps
70%
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
73%
2
Bench Press (Barbell)
2
7 reps
70%
3
Squat (Paused)
3
4 reps
70%
4
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Barbell)
2
8 reps
70%
3
Squat (Paused)
3
5 reps
70%
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
5 reps
-
65%
2
Bench Press (Paused)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
2 reps
5 reps
-
68%
2
Bench Press (Paused)
5
5 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
-
72%
2
Bench Press (Paused)
5
4 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Paused)
3
4 reps
70%
3
Rack Pull (Barbell)
3
7 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Paused)
3
5 reps
70%
3
Rack Pull (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
9 reps
RPE 8
5
Seated Row (Cable)
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Bench Press (Paused)
3
6 reps
70%
3
Rack Pull (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
88%
80%
2
Bench Press (Paused)
1
3
1 reps
2 reps
88%
80%
3
Deadlift (Paused)
3
2 reps
73%
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Bench Press (Paused)
1
3
1 reps
3 reps
90%
80%
3
Deadlift (Paused)
3
3 reps
73%
4
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Bench Press (Paused)
1
3
1 reps
3 reps
90%
80%
3
Deadlift (Paused)
3
4 reps
73%
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
92%
82%
2
Bench Press (Paused)
1
3
1 reps
3 reps
92%
82%
3
Deadlift (Paused)
3
4 reps
73%
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
80%
2
Spoto Press
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
83%
2
Spoto Press
3
2 reps
83%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 6
3
Deadlift (Barbell)
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
70%
2
Deadlift (Barbell)
2
2 reps
67%
3
Leg Curl
3
8 reps
RPE 8
4
Goblet Squat
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
70%
2
Deadlift (Barbell)
2
3 reps
67%
3
Leg Curl
3
9 reps
RPE 8
4
Goblet Squat
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
70%
2
Deadlift (Barbell)
2
4 reps
67%
3
Leg Curl
3
10 reps
RPE 8
4
Goblet Squat
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
70%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Leg Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
70%
2
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 8
3
Lat Pulldown
3
9 reps
RPE 8
4
Seated Row (Cable)
3
9 reps
RPE 8
5
Leg Curl
3
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
70%
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
75%
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
1 Reps
2 Reps
86%
78%
2
Bench Press (Paused)1 Set
3 Sets
1 Reps
2 Reps
86%
78%
3
Bench Press (Barbell)2 Sets
6 Reps
67%
4
Seated Overhead Press (Dumbbell)3 Sets
7 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
2 Reps
86%
78%
2
Pin Squat2 Sets
3 Reps
67%
3
Bench Press (Paused)2 Sets
3 Reps
67%
4
Larsen Press (Barbell)3 Sets
6 Reps
60%
5
Hammer Curl3 Sets
7 Reps
@8
Day 3
1
Squat (Barbell)3 Sets
4 Reps
70%
2
Bench Press (Paused)3 Sets
4 Reps
70%
3
Rack Pull (Barbell)3 Sets
7 Reps
@8
4
Lat Pulldown3 Sets
8 Reps
@8
5
Seated Row (Cable)3 Sets
8 Reps
@8
Day 4
1
Deadlift (Paused)3 Sets
4 Reps
70%
2
Deadlift (Barbell)2 Sets
2 Reps
67%
3
Leg Curl3 Sets
8 Reps
@8
4
Goblet Squat3 Sets
12 Reps
@8