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by Teodor N.

Program Description

Get insanely strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 22, 2025 10:49
  • Last Edited
    Jan 01, 2026 05:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
21.1%
Triceps
16.8%
Lats
13.6%
Front Delts
12.4%
Biceps
9.2%
Chest
7.8%
Middle Delts
5.9%
Abs
2.7%
Quadriceps
2.4%
Glutes
2.4%
Hamstrings
2.4%
Forearms
1.2%
Adductors
1.2%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Clean Into Pushpress
2
10 reps
-
4
T-Bar Row
3
8 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Clean Into Pushpress
2
5 reps
-
4
T-Bar Row
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Pull-Up (Weighted)
3
4 reps
-
3
Clean Into Pushpress
2
10 reps
-
4
T-Bar Row
3
3 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Bicep Curl (Machine)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Clean Into Pushpress
2
5 reps
-
4
T-Bar Row
3
8 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Clean Into Pushpress
2
1 reps
-
4
T-Bar Row
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
-
2
Pull-Up (Weighted)
3
4 reps
-
3
Clean Into Pushpress
2
10 reps
-
4
T-Bar Row
3
3 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Bicep Curl (Machine)
3
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Clean Into Pushpress
2
5 reps
-
4
T-Bar Row
3
8 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Bicep Curl (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Pull-Up (Weighted)
3
6 reps
-
3
Clean Into Pushpress
2
10 reps
-
4
T-Bar Row
3
5 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
-
2
Pull-Up (Weighted)
3
4 reps
-
3
Clean Into Pushpress
2
5 reps
-
4
T-Bar Row
3
3 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Bicep Curl (Machine)
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3
Pec Deck (Machine)
3
20 reps
-
4
Fatgrip Deadlifts
3
8 reps
-
5
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Lat Pulldown
3
6 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Fatgrip Deadlifts
5
5 reps
-
5
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Lat Pulldown
3
4 reps
-
3
Pec Deck (Machine)
3
5 reps
-
4
Fatgrip Deadlifts
3
8 reps
-
5
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3
Pec Deck (Machine)
3
20 reps
-
4
Fatgrip Deadlifts
5
5 reps
-
5
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Lat Pulldown
3
6 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Fatgrip Deadlifts
3
1 reps
-
5
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Lat Pulldown
3
4 reps
-
3
Pec Deck (Machine)
3
5 reps
-
4
Fatgrip Deadlifts
3
8 reps
-
5
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3
Pec Deck (Machine)
3
20 reps
-
4
Fatgrip Deadlifts
5
5 reps
-
5
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Lat Pulldown
3
6 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Fatgrip Deadlifts
3
8 reps
-
5
Face Pull
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Lat Pulldown
3
4 reps
-
3
Pec Deck (Machine)
3
5 reps
-
4
Fatgrip Deadlifts
5
5 reps
-
5
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Log Press
5
5 reps
-
5
Farmers Walk
3
10 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
5 reps
-
4
Log Press
3
3 reps
-
5
Farmers Walk
3
11 reps
-
6
Tricep Pushdown (Cable)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Log Press
3
1 reps
-
5
Farmers Walk
3
12 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Log Press
5
5 reps
-
5
Farmers Walk
3
13 reps
-
6
Tricep Pushdown (Cable)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
5 reps
-
4
Log Press
3
3 reps
-
5
Farmers Walk
3
14 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Log Press
3
1 reps
-
5
Farmers Walk
3
15 reps
-
6
Tricep Pushdown (Cable)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Log Press
5
5 reps
-
5
Farmers Walk
3
16 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
5 reps
-
4
Log Press
3
3 reps
-
5
Farmers Walk
3
17 reps
-
6
Tricep Pushdown (Cable)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
-
2
Pull-Up (Weighted)
5
1
2
5 reps
3 reps
1 reps
-
-
-
3
Zercher Squat (Barbell)
3
3 reps
-
4
Log Press
3
1 reps
-
5
Farmers Walk
3
18 reps
-
6
Tricep Pushdown (Cable)
3
3 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Clean Into Pushpress
1 Set
1 Set
10 Reps
10 Reps
-
-
4
T-Bar Row
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
-
6
Bicep Curl (Machine)
3 Sets
12 Reps
-
Day 2
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Fatgrip Deadlifts
3 Sets
8 Reps
-
5
Face Pull
1 Set
1 Set
15 Reps
15 Reps
-
-
Day 3
1
Dip (Weighted)
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
5 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
-
-
-
-
3
Zercher Squat (Barbell)
3 Sets
8 Reps
-
4
Log Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
5
Farmers Walk
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-