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chatgpt program

by Jeppe Gertz
1 athletes joined

Program Description

the greatest program for powerlifting strength gain

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 03, 2024 07:43
  • Last Edited
    Jun 18, 2025 08:30

Summary

Unlock your strength with the ChatGPT Program, a comprehensive 12-week training plan designed for serious lifters. Committing just three days a week, you'll engage in a variety of barbell and bodyweight exercises targeting all major muscle groups, including squats, deadlifts, and bench presses. Each session is crafted to enhance your power and endurance, ensuring you build muscle and improve performance effectively. Perfect for those with a garage gym setup, this program will elevate your training to new heights. Get ready to transform your body and achieve your fitness goals!
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
3 reps
80%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
87.5%
2
Bench Press (Barbell)
5
3 reps
82.5%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
Bench Press (Barbell)
5
3 reps
87.5%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
85%
2
Bench Press (Close Grip)
4
4 reps
75%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
77.5%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Bench Press (Close Grip)
4
4 reps
80%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Bench Press (Close Grip)
4
4 reps
82.5%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
75%
2
Overhead Press (Barbell)
4
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
77.5%
2
Overhead Press (Barbell)
4
3 reps
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
3 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
82.5%
2
Overhead Press (Barbell)
4
3 reps
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
6 Reps
67.5%
3
Barbell Row
4 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Decline Crunch
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
75%
2
Bench Press (Close Grip)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Good Morning
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
4 Sets
6 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-