Intermediate–AdvancedFree

Power Mountaindog

Jeonghwan K.· Feb 2024

104athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

140 min

Body sculpture with strength. Please Read‼️❗️❗️ For squat and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press, bench press, and barbell row, update their 1rm by increasing 5lbs every 2 weeks.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.7%

Triceps

11%

Quadriceps

10.9%

Lats

9.6%

Chest

9.1%

Front Delts

9.1%

Middle Delts

7.6%

Biceps

7.4%

Hamstrings

7.2%

Glutes

6.6%

Lower Back

1.5%

Calves

1.4%

Abs

1.3%

Adductors

1.3%

Rear Delts

1.2%

Abductors

1.1%

Forearms

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	4	10 reps	@8
2	Bench Press (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	2 reps	95%
		1	3 reps	90%
		1	5 reps	85%
		1	3 reps	80%
		1	3 reps	70%
		1	5 reps	65%
3	Chest Press (Machine)	4	10 reps	@10
4	Chest Fly (Cable)	6	10–15 reps	@6–8
5	Seated Shoulder Press (Dumbbell)	5	8–12 reps	@8
6	Lateral Raise (Machine)	3	15 reps	@8
Superset
7A	Tricep Rope Push Down (Cable)	5	10–12 reps	@8
7B	Overhead Tricep Extension (Cable)	5	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	10 reps	40%
2	Deadlift (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	2 reps	95%
		1	3 reps	90%
		1	3 reps	80%
		1	3 reps	75%
		1	3 reps	70%
		1	3 reps	65%
3	Bulgarian Split Squat (Dumbbell)	4	10 reps	@10
4	Lying Leg Curl	5	8–12 reps	@8
5	Leg Extension	5	8–12 reps	@9
6	Hip Abductor (Machine)	3	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	10–12 reps	@10
		2	9–12 reps	@10
		1	8–12 reps	@10
2	Barbell Row	2	8 reps	65%
		1	7 reps	70%
		2	6 reps	75%
		1	5 reps	75%
		2	5 reps	80%
3	Seated Row (Cable)	4	10 reps	@10
4	Lat Pulldown	4	8–12 reps	@8
5	Incline Curl (Dumbbell)	4	8–12 reps	@8.5
6	Bicep Curl (EZ Bar)	4	8–12 reps	@8.5
7	High Row	4	8–12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Machine)	4	10 reps	@8
2	Military Press (Barbell)	2	6 reps	65%
		1	6 reps	70%
		2	6 reps	75%
		1	5 reps	75%
		2	5 reps	80%
3	Shoulder Press (Machine)	4	10 reps	@10
4	Incline Bench Press (Barbell)	4	8–12 reps	@8.5
5	Chest Fly (Cable)	6	12–15 reps	@8
Superset
6A	Tricep Rope Push Down (Cable)	2	10–12 reps	@8
		2	9–12 reps	@8
		1	8–12 reps	@8
6B	Overhead Tricep Extension (Cable)	5	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	10–12 reps	@10
		2	9–12 reps	@10
		1	8–12 reps	@10
2	Barbell Row	2	8 reps	65%
		1	7 reps	70%
		2	6 reps	75%
		1	5 reps	75%
		2	5 reps	80%
3	Lat Pulldown	4	10 reps	@10
4	Bicep Curl (Dumbbell)	5	8–12 reps	@8.5
5	Hammer Curl	5	8–12 reps	@8.5
6	Low Row	4	8–12 reps	@8.5
7	Rear Delt Fly (Machine)	3	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	10 reps	40%
2	Squat (Barbell)	1	5 reps	75%
		1	3 reps	85%
		1	2 reps	95%
		1	3 reps	90%
		1	3 reps	80%
		1	5 reps	70%
		1	5 reps	65%
3	Leg Press	4	10 reps	@10
4	Lying Leg Curl	5	8–12 reps	@8
5	Leg Extension	5	8–12 reps	@8
6	Seated Calf Raise	5	8–12 reps	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Power Mountaindog is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 140 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Power Mountaindog is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Power Mountaindog is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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