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Powerlifting Program (1)

by MinhDucPowerlifting
436 athletes joined
5.0
(2 ratings)

Program Description

Total SBD, Strength & hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 17, 2024 05:02
  • Last Edited
    Jun 20, 2025 04:46

Summary

Unleash your strength with this comprehensive 12-week Powerlifting Program designed for serious lifters. Committing to five days a week, you'll tackle essential lifts like the Bench Press, Overhead Press, and Pull-Ups, focusing on building raw power and muscle. Each session is meticulously structured to progressively challenge your limits, ensuring you gain strength and confidence in every rep. Equip yourself with the tools for success and elevate your lifting game!
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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
6 reps
67%
2
Sumo Deadlift (Paused)
3
6 reps
63%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Sumo Deadlift (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Sumo Deadlift (Paused)
3
6 reps
68%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Sumo Deadlift (Paused)
3
5 reps
73%
3
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
4
Lying Leg Curl
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Block Pull (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
1
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Block Pull (Barbell)
4
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Block Pull (Barbell)
4
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Block Pull (Barbell)
4
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
4 reps
4 reps
82%
71%
2
Sumo Deadlift (Paused)
3
4 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
3 reps
4 reps
85%
74%
2
Sumo Deadlift (Paused)
3
2 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Sumo Deadlift (Paused)
2
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
4
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
6
5 reps
65%
3
Sumo Deadlift (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
5
Plank (Weighted)
2
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
67%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
73%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Barbell Row
3
12 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8.5
4
Lat Pulldown
3
15 reps
RPE 9
5
Chest Fly (Machine)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
3 reps
5 reps
80%
68%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
3 reps
5 reps
82%
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
4 reps
4 reps
82%
71%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
7
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
2
4 reps
4 reps
85%
74%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
7
5 reps
65%
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3
High Bar Squat (Barbell)
3
5 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3
High Bar Squat (Barbell)
3
6 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
High Bar Squat (Barbell)
3
4 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
High Bar Squat (Barbell)
3
5 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Barbell)
2
5 reps
65%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Squat (Barbell)
3
5 reps
68%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
3
5 reps
71%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Press
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Squat (Barbell)
3
4 reps
74%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Leg Press (45 Degrees)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
4 reps
4 reps
82%
71%
2
Bench Press (Paused)
3
4 reps
RPE 9
3
Squat (Barbell)
3
5 reps
68%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Single Leg Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2
3 reps
4 reps
85%
74%
2
Bench Press (Paused)
3
4 reps
RPE 9
3
Squat (Barbell)
3
5 reps
71%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Single Leg Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Barbell)
3
4 reps
74%
4
Lying Leg Curl
3
12 reps
RPE 9.5
5
Single Leg Press
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 8
2
Sumo Deadlift (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
3
4 reps
RPE 9
4
High Bar Squat (Barbell)
3
4 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 9.5
6
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Pendlay Row
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
70%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
4 reps
73%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
68%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5 reps
72%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
4 reps
75%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
78%
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
6 reps
68%
2
Deadlift (Barbell)
3
4 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
73%
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Press
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5 reps
65%
2
Squat (Paused)
4
4 reps
RPE 8
3
Stiff Leg Deadlift
4
9 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
68%
2
Squat (Paused)
5
3 reps
RPE 8
3
Stiff Leg Deadlift
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
71%
2
Squat (Paused)
4
5 reps
RPE 9
3
Stiff Leg Deadlift
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
74%
2
Squat (Paused)
4
2 reps
RPE 9
3
Stiff Leg Deadlift
3
8 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
68%
2
Squat (Paused)
3
4 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
71%
2
Squat (Paused)
4
2 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
74%
2
Squat (Paused)
2
3 reps
RPE 8
3
Lying Leg Curl
3
12 reps
RPE 9
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
3 reps
4 reps
RPE 8
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Farmer's Walk (Weighted)
2
15-20 mins
RPE 9-10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Pendlay Row
3 Sets
10 Reps
@8
5
Face Pull
3 Sets
12 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
67%
2
Sumo Deadlift (Paused)
3 Sets
6 Reps
63%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
4
Lying Leg Curl
4 Sets
12 Reps
@8.5
Day 2
1
Bench Press (Paused)
4 Sets
7 Reps
67%
2
Barbell Row
3 Sets
12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
15 Reps
@9
5
Chest Fly (Machine)
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
7
Tricep Extension (Cable)
3 Sets
15 Reps
@9
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
7 Reps
67%
2
Bench Press (Paused)
3 Sets
5 Reps
60%
3
High Bar Squat (Barbell)
3 Sets
5 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@9.5
Day 5
1
Box Squat (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Press
3 Sets
10 Reps
@8.5
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Tuấn HảiAge 42, Man
a year ago
2 years of prior experience
More than expected strength gains
Less than expected muscle gains
No modifications
Good
Boostcamp UserAge 17, Man
a year ago
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Significant modifications
nice