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The Real Deal

by Teodor N.

Program Description

Get super strong, while building strongman conditioning and endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 17, 2025 02:36
  • Last Edited
    Oct 18, 2025 05:50

Summary

**The Real Deal** is an 8-week program designed for serious lifters looking to build strength and muscle with a focused three-day-a-week training schedule. Each session combines compound movements like the Bench Press and Pull-Ups with accessory exercises to target all major muscle groups, ensuring a balanced approach to your fitness goals. With a mix of barbell, dumbbell, and machine exercises, you’ll challenge yourself and push your limits while tracking your progress. Get ready to transform your physique and unlock your true potential!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
20.5%
Lats
19.8%
Triceps
19.2%
Biceps
12.3%
Chest
10.7%
Front Delts
10.4%
Middle Delts
5.9%
Forearms
0.8%
Abs
0.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Dumbbell)
2
12 reps
-
4
T-Bar Row
5
5 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
3 reps
-
3
Overhead Press (Dumbbell)
2
10 reps
-
4
T-Bar Row
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Dumbbell)
2
8 reps
-
4
T-Bar Row
5
5 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Pull-Up (Weighted)
3
3 reps
-
3
Overhead Press (Dumbbell)
2
6 reps
-
4
T-Bar Row
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Dumbbell)
2
4 reps
-
4
T-Bar Row
5
5 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
3 reps
-
3
Overhead Press (Dumbbell)
2
2 reps
-
4
T-Bar Row
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Pull-Up (Weighted)
5
5 reps
-
3
Overhead Press (Dumbbell)
2
1 reps
-
4
T-Bar Row
5
5 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
2 reps
1 reps
-
-
-
2
Pull-Up (Weighted)
3
3 reps
-
3
Overhead Press (Dumbbell)
1
1 reps
-
4
T-Bar Row
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Farmers Walk
3
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
12 reps
-
4
Dumbbell Row
2
15 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
13 reps
-
4
Dumbbell Row
2
5 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
14 reps
-
4
Dumbbell Row
2
15 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
15 reps
-
4
Dumbbell Row
2
5 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
16 reps
-
4
Dumbbell Row
2
15 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
17 reps
-
4
Dumbbell Row
2
5 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
18 reps
-
4
Dumbbell Row
2
15 reps
-
5
Monkey Around
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Pec Deck (Machine)
3
19 reps
-
4
Dumbbell Row
2
5 reps
-
5
Monkey Around
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Lat Pulldown
3
8 reps
-
3
Log Complex
3
5 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Zercher Pickup
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
-
2
Lat Pulldown
3
10 reps
-
3
Log Complex
3
6 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
6
Zercher Pickup
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Lat Pulldown
3
12 reps
-
3
Log Complex
3
7 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Zercher Pickup
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Log Complex
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
6
Zercher Pickup
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
-
2
Lat Pulldown
3
8 reps
-
3
Log Complex
3
5 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Zercher Pickup
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Lat Pulldown
3
6 reps
-
3
Log Complex
3
6 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
6
Zercher Pickup
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Lat Pulldown
3
4 reps
-
3
Log Complex
3
7 reps
-
4
Bicep Curl (EZ Bar)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
6
Zercher Pickup
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
-
2
Lat Pulldown
3
2 reps
-
3
Log Complex
3
8 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
3 reps
-
6
Zercher Pickup
3
3 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
5 Sets
5 Reps
-
3
Overhead Press (Dumbbell)
2 Sets
12 Reps
-
4
T-Bar Row
5 Sets
5 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Farmers Walk
3 Sets
11 Reps
-
Day 2
1
Military Press (Barbell)
5 Sets
5 Reps
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Dumbbell Row
2 Sets
15 Reps
-
5
Monkey Around
3 Sets
2 Reps
-
Day 3
1
Dip (Weighted)
5 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Log Complex
3 Sets
5 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
5 Reps
-
6
Zercher Pickup
3 Sets
5 Reps
-