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Absolute Athlete (+Hypertrophy)

by kal
16 athletes joined

Program Description

A 3-day program designed to increase your strength in a 7 week cycle, where you increase your training maxes in a timesaving manner. Before doing this, have experience with beginner powerlifting programs and have developed some proper strength in SBD. ## IF YOU WANT TO JOIN, READ THE FOLLOWING (IMPORTANT) ## - Training Usually I take my PRs and subtract it by 5-10kg and input that as my TM. Yes, it'll seem low and you will "reattempt a PR" on the final week, but it is to ensure linear-progression and to not over-estimate it, but you WILL get a new PR after the first cycle. Week 6 you attempt a PR and Week 7 is a deload. Read the text above the exercises too, that is critical. - Accessories This also has accessory movements, each which can be substituted as long as it targets the same muscle group. Accessories aren't mandatory, and can be replaced with anything you like that fits your goals (cardio, sparring, etc.). - Muscle Focus Main focuses outside of strength in SBD are higher focus on chest and quads; benching and squatting twice a week. Singles should always be a pause-lift/explosive- lift, and others are controlled (tap-and-go) movements. Feel free to message me on Instagram (bonemeal777) for any inquiries. Will reply ASAP. (credits to Wiseman for creating the foundation of this program)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 12, 2025 03:49
  • Last Edited
    May 21, 2025 01:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Bench Press (Close Grip)
3
10 reps
50%
4
Machine Wide Rows
2
8 reps
RPE 8
5
Incline Bench Press (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8 reps
RPE 8
7
Chest Fly (Machine)
2
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
9
Cable Crunch
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
87.5%
77.5%
2
Chin-Up (Weighted)
2
10 reps
RPE 8
3
Bench Press (Close Grip)
4
8 reps
55%
4
Machine Wide Rows
2
10 reps
RPE 8
5
Incline Bench Press (Barbell)
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Chest Fly (Machine)
2
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
9
Cable Crunch
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Chin-Up (Weighted)
2
12 reps
RPE 8
3
Bench Press (Close Grip)
5
5 reps
60%
4
Machine Wide Rows
2
12 reps
RPE 8
5
Incline Bench Press (Barbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
12 reps
RPE 8
7
Chest Fly (Machine)
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
9
Cable Crunch
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
92.5%
82.5%
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Bench Press (Close Grip)
5
5 reps
65%
4
Machine Wide Rows
2
8 reps
RPE 8
5
Incline Bench Press (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8 reps
RPE 8
7
Chest Fly (Machine)
2
8 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
9
Cable Crunch
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Chin-Up (Weighted)
2
10 reps
RPE 8
3
Bench Press (Close Grip)
5
4 reps
70%
4
Machine Wide Rows
2
10 reps
RPE 8
5
Incline Bench Press (Barbell)
2
10 reps
RPE 8
6
Seated Row (Cable)
2
10 reps
RPE 8
7
Chest Fly (Machine)
2
10 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
9
Cable Crunch
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
80%
2
Chin-Up (Weighted)
2
12 reps
RPE 8
3
Bench Press (Close Grip)
5
3 reps
75%
4
Machine Wide Rows
2
12 reps
RPE 8
5
Incline Bench Press (Barbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
12 reps
RPE 8
7
Chest Fly (Machine)
2
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
9
Cable Crunch
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Bench Press (Close Grip)
2
8 reps
50%
3
Chin-Up (Weighted)
2
12 reps
RPE 5
4
Machine Wide Rows
2
12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
60%
4
Leg Extension
2
8 reps
RPE 8
5
Hamstring Curl
2
8 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 8
7
Single Arm Preacher Curls
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
2
8 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
82.5%
77.5%
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
62.5%
4
Leg Extension
2
10 reps
RPE 8
5
Hamstring Curl
2
10 reps
RPE 8
6
Standing Calf Raise
2
10 reps
RPE 8
7
Single Arm Preacher Curls
2
10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
8 reps
65%
4
Leg Extension
2
12 reps
RPE 8
5
Hamstring Curl
2
12 reps
RPE 8
6
Standing Calf Raise
2
12 reps
RPE 8
7
Single Arm Preacher Curls
2
12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
82.5%
2
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
3
Bench Press (Barbell)
3
7 reps
67.5%
4
Leg Extension
2
8 reps
RPE 8
5
Hamstring Curl
2
8 reps
RPE 8
6
Standing Calf Raise
2
8 reps
RPE 8
7
Single Arm Preacher Curls
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
2
8 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
3
Bench Press (Barbell)
3
6 reps
70%
4
Leg Extension
2
10 reps
RPE 8
5
Hamstring Curl
2
10 reps
RPE 8
6
Standing Calf Raise
2
10 reps
RPE 8
7
Single Arm Preacher Curls
2
10 reps
RPE 8
8
Tricep Pushdown (Cable)
2
10 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
-
75%
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Bench Press (Barbell)
3
6 reps
75%
4
Leg Extension
2
12 reps
RPE 8
5
Hamstring Curl
2
12 reps
RPE 8
6
Standing Calf Raise
2
12 reps
RPE 8
7
Single Arm Preacher Curls
2
12 reps
RPE 8
8
Tricep Pushdown (Cable)
2
12 reps
RPE 8
9
Leg Raise (Captain's Chair)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Bench Press (Barbell)
2
8 reps
50%
3
Leg Extension
2
12 reps
RPE 5
4
Lat Pulldown (Close Grip)
2
12 reps
RPE 5
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Squat (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Underhand Rows (Machine)
2
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
82.5%
65%
2
Squat (Barbell)
3
6 reps
67.5%
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Underhand Rows (Machine)
2
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Squat (Barbell)
3
5 reps
70%
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
12 reps
RPE 8
6
Underhand Rows (Machine)
2
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
75%
2
Squat (Barbell)
3
5 reps
72.5%
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
2
8 reps
RPE 8
6
Underhand Rows (Machine)
2
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Squat (Barbell)
3
5 reps
75%
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Underhand Rows (Machine)
2
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Squat (Barbell)
3
4 reps
65%
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Shoulder Press (Machine)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
12 reps
RPE 8
6
Underhand Rows (Machine)
2
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Squat (Barbell)
2
5 reps
50%
3
Shoulder Press (Machine)
2
12 reps
RPE 5
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 5
Week 1
1 / 7 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
4
Shoulder Press (Machine)
2 Sets
8 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
8 Reps
@8
6
Underhand Rows (Machine)
2 Sets
8 Reps
@8
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Leg Extension
2 Sets
8 Reps
@8
5
Hamstring Curl
2 Sets
8 Reps
@8
6
Standing Calf Raise
2 Sets
8 Reps
@8
7
Single Arm Preacher Curls
2 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
9
Leg Raise (Captain's Chair)
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Chin-Up (Weighted)
2 Sets
8 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10 Reps
50%
4
Machine Wide Rows
2 Sets
8 Reps
@8
5
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
6
Seated Row (Cable)
2 Sets
8 Reps
@8
7
Chest Fly (Machine)
2 Sets
8 Reps
@8
8
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
9
Cable Crunch
2 Sets
8 Reps
@8