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Slimgamesh

by gilgamesh

Program Description

I use this program for a diet-block and simultaneously to work on my weak points and technique work for the three main lifts.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 16, 2025 10:15
  • Last Edited
    Aug 18, 2025 02:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Squat (Paused)
3
4 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 6-7
5
Ab Wheel
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
67%
2
Squat (Paused)
4
4 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 6-7
5
Ab Wheel
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Paused)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-8
5
Ab Wheel
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
Squat (Paused)
3
5 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7-8
5
Ab Wheel
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Squat (Paused)
4
6 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
5
Ab Wheel
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77%
2
Squat (Paused)
5
6 reps
RPE 8
3
Front Squat (Barbell)
3
6-8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
5
Ab Wheel
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Bench Press (Barbell)
1
-
3
Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
65%
2
Tempo Bench Press
3
6 reps
RPE 8
3
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
4
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
67%
2
Tempo Bench Press
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
4
Overhead Press (Barbell)
3
8-10 reps
RPE 6-7
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
70%
2
Tempo Bench Press
5
6 reps
RPE 8
3
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
4
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
72%
2
Tempo Bench Press
3
6 reps
RPE 8
3
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
4
Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Tempo Bench Press
4
6 reps
RPE 8
3
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
4
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
77%
2
Tempo Bench Press
5
6 reps
RPE 8
3
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
4
Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
2
Upright Row (Barbell)
3
12-15 reps
RPE 6-7
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6-7
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 6-7
6
Tricep Extension (Cable)
4
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 6-7
2
Upright Row (Barbell)
3
12-15 reps
RPE 6-7
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 6-7
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 6-7
6
Tricep Extension (Cable)
4
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7-8
2
Upright Row (Barbell)
3
12-15 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7-8
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Tricep Extension (Cable)
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7-8
2
Upright Row (Barbell)
3
12-15 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7-8
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7-8
6
Tricep Extension (Cable)
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
2
Upright Row (Barbell)
3
12-15 reps
RPE 8-9
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8-9
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
2
Upright Row (Barbell)
3
12-15 reps
RPE 8-9
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8-9
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8-9
5
Incline Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6
Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
65%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4
Bent Over Row (Barbell)
4
8-10 reps
RPE 6-7
5
Back Extension (Weighted)
3
12-15 reps
RPE 6-7
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
67%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4
Bent Over Row (Barbell)
4
8-10 reps
RPE 6-7
5
Back Extension (Weighted)
3
12-15 reps
RPE 6-7
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-8
5
Back Extension (Weighted)
3
12-15 reps
RPE 7-8
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
72%
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-8
5
Back Extension (Weighted)
3
12-15 reps
RPE 7-8
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
5
Back Extension (Weighted)
3
12-15 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77%
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
4
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
5
Back Extension (Weighted)
3
12-15 reps
RPE 8-9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 6-7
3
Tempo Squat (Barbell)
3
4-6 reps
RPE 6-7
4
Lateral Raise (Machine)
4
12-15 reps
RPE 6-7
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
6A
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6-7
6B
French Press
4
10-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
67%
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 6-7
3
Tempo Squat (Barbell)
3
4-6 reps
RPE 6-7
4
Lateral Raise (Machine)
4
12-15 reps
RPE 6-7
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
6A
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6-7
6B
French Press
4
10-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7-8
3
Tempo Squat (Barbell)
3
4-6 reps
RPE 7-8
4
Lateral Raise (Machine)
4
12-15 reps
RPE 7-8
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
6A
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 7-8
6B
French Press
4
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7-8
3
Tempo Squat (Barbell)
3
4-6 reps
RPE 7-8
4
Lateral Raise (Machine)
4
12-15 reps
RPE 7-8
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
6A
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 7-8
6B
French Press
4
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8-9
3
Tempo Squat (Barbell)
3
4-6 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8-9
6B
French Press
4
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8-9
3
Tempo Squat (Barbell)
3
4-6 reps
RPE 8-9
4
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8-9
6B
French Press
4
10-12 reps
RPE 8-9
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
65%
2
Squat (Paused)
3 Sets
4 Reps
@8
3
Front Squat (Barbell)
3 Sets
6-8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@6-7
5
Ab Wheel
4 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
4 Reps
65%
2
Tempo Bench Press
3 Sets
6 Reps
@8
3
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@7
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6-7
5
Chest Supported Row (Machine)
4 Sets
10-12 Reps
@6-7
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@6-7
2
Upright Row (Barbell)
3 Sets
12-15 Reps
@6-7
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@6-7
4
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@6-7
5
Incline Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@6-7
6
Tricep Extension (Cable)
4 Sets
12-15 Reps
@6-7
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
65%
2
Deadlift (Paused)
3 Sets
3 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
4
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@6-7
5
Back Extension (Weighted)
3 Sets
12-15 Reps
@6-7
6
Side Bend (Dumbbell)
3 Sets
12-15 Reps
@6-7
Day 5
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@6-7
3
Tempo Squat (Barbell)
3 Sets
4-6 Reps
@6-7
4
Lateral Raise (Machine)
4 Sets
12-15 Reps
@6-7
5
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@6-7
6A
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@6-7
6B
French Press
4 Sets
10-12 Reps
@6-7