logo
BoostcampPNG

Block1

by NOUR EDDINE BAKKAR

Program Description

High intermediate first block of 4 month prep

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 26, 2025 08:18
  • Last Edited
    Jun 18, 2025 12:37

Summary

**Block1** is a focused 4-week program designed for serious lifters looking to build strength and enhance their lifting technique. With just two training days per week, you'll tackle compound movements like the Low Bar Squat and Sumo Deadlift, emphasizing proper form and progressive overload. Each session is structured with specific rep ranges and intensity levels, ensuring you push your limits while allowing for recovery. Equip yourself with a barbell and get ready to transform your strength and stability in the garage gym!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
4 reps
5 reps
RPE 6.5
RPE 6
2
Deadlift (Barbell)
2
4 reps
RPE 6
3
Squat (Paused)
3
4 reps
RPE 6.5
4
Safety Bar Squat
2
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7.5
RPE 6.5
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Squat (Paused)
3
5 reps
RPE 6.5
4
Safety Bar Squat
2
4 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
4 reps
5 reps
RPE 8
RPE 7
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Squat (Paused)
3
4 reps
RPE 7-7.5
4
Safety Bar Squat
2
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8.5
RPE 7.5
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Squat (Paused)
3
4 reps
RPE 8
4
Safety Bar Squat
2
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
4 reps
6 reps
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
2
3 reps
RPE 6
3
Sumo Deadlift (Paused)
3
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
4 reps
7 reps
RPE 7.5
RPE 6.5
2
Tempo Squat (Barbell)
2
3 reps
RPE 6.5
3
Sumo Deadlift (Paused)
3
5 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
4 reps
5 reps
RPE 8
RPE 7
2
Tempo Squat (Barbell)
2
4 reps
RPE 7
3
Sumo Deadlift (Paused)
3
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
4 reps
6 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
2
3 reps
RPE 7.5
3
Sumo Deadlift (Paused)
3
4 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)
1 Set
3 Sets
4 Reps
6 Reps
@6.5
@6
2
Tempo Squat (Barbell)
2 Sets
3 Reps
@6
3
Sumo Deadlift (Paused)
3 Sets
4 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
Day 1
1
Sumo Deadlift (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
@6.5
@6
2
Deadlift (Barbell)
2 Sets
4 Reps
@6
3
Squat (Paused)
3 Sets
4 Reps
@6.5
4
Safety Bar Squat
2 Sets
5 Reps
@6