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My Weighted Routine (open to criticism)

by Jaxon Dowell
4 athletes joined

Program Description

Just to get strong and also have time for wrestling, please let me know what I can improve I am always open to learning and getting better

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 07:04
  • Last Edited
    Mar 12, 2025 04:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
1
1
1
15 reps
10 reps
6 reps
3 reps
15 reps
60%
80%
90%
95%
70%
2
Pull-Up (Bodyweight)
4
4-8 reps
-
3A
Face Pull
3
10-15 reps
-
3B
Hammer Curl
3
6-10 reps
-
4
AD Press
4
6-8 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Neck Extension
3
15-20 reps
-
7
Neck Flexion
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
5-15 reps
RPE 6
2
Dip (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 10-10
3
Overhead Press (Barbell)
1
1
2
4-6 reps
4-6 reps
4-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
5A
Neck Flexion
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
5-15 reps
RPE 6
2
Dip (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 10-10
3
Overhead Press (Barbell)
1
1
2
4-6 reps
4-6 reps
4-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
5A
Neck Flexion
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
5-15 reps
RPE 6
2
Dip (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 10-10
3
Overhead Press (Barbell)
1
1
2
4-6 reps
4-6 reps
4-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
5A
Neck Flexion
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
5-15 reps
RPE 6
2
Dip (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 10-10
3
Overhead Press (Barbell)
1
1
2
4-6 reps
4-6 reps
4-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
5A
Neck Flexion
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
5-15 reps
RPE 6
2
Dip (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 10-10
3
Overhead Press (Barbell)
1
1
2
4-6 reps
4-6 reps
4-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
5A
Neck Flexion
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
5-15 reps
RPE 6
2
Dip (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8-9
RPE 8.5-9.5
RPE 10-10
3
Overhead Press (Barbell)
1
1
2
4-6 reps
4-6 reps
4-6 reps
RPE 7-8
RPE 7.5-8.5
RPE 8.5-9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 7-8
5A
Neck Flexion
3
15-20 reps
-
5B
Neck Extension
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
10 reps
6 reps
3 reps
15 reps
60%
70%
80%
85%
65%
2
Hang Clean
4
3-5 reps
-
3
Hyperextension
3
10-15 reps
-
4
Hanging Leg Raise
3
8-12 reps
-
5
Romanian Deadlift (Barbell)
4
6-10 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-2 reps
-
-
7
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-15 reps
RPE 6
2
Pull-Up (Weighted)
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8.5-9.5
RPE 10-10
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-8.5
5A
Hammer Curl
3
6-10 reps
-
5B
Kettlebell Swing
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-15 reps
RPE 6
2
Pull-Up (Weighted)
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8.5-9.5
RPE 10-10
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-8.5
5A
Hammer Curl
3
6-10 reps
-
5B
Kettlebell Swing
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-15 reps
RPE 6
2
Pull-Up (Weighted)
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8.5-9.5
RPE 10-10
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-8.5
5A
Hammer Curl
3
6-10 reps
-
5B
Kettlebell Swing
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-15 reps
RPE 6
2
Pull-Up (Weighted)
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8.5-9.5
RPE 10-10
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-8.5
5A
Hammer Curl
3
6-10 reps
-
5B
Kettlebell Swing
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-15 reps
RPE 6
2
Pull-Up (Weighted)
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8.5-9.5
RPE 10-10
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-8.5
5A
Hammer Curl
3
6-10 reps
-
5B
Kettlebell Swing
3
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
5-15 reps
RPE 6
2
Pull-Up (Weighted)
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-8.5
RPE 8.5-9.5
RPE 10-10
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bent Over Row (Barbell)
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-8.5
5A
Hammer Curl
3
6-10 reps
-
5B
Kettlebell Swing
3
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-20 mins
RPE 6.5
2
Sprint
8
20-30 secs
RPE 9-10
3
Shadow Kick Boxing
5
3 mins
RPE 7
4
Kettlebell Swing
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-15 reps
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 6-6.5
RPE 7-7.5
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
2
Romanian Deadlift (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 7.5-8
RPE 8-8.5
RPE 8.5-9
3
Lunge (Barbell)
4
5-8 reps
-
4
Power Clean
3
3-5 reps
RPE 6.5
5A
Hip Thrust (Barbell)
3
6-10 reps
-
5B
Standing Calf Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
15 reps
-
2
Chin-Up (Weighted)
1
1
1
1
10 reps
6 reps
3 reps
15 reps
60%
70%
80%
85%
3
Military Press (Barbell)
4
4-8 reps
-
4A
Upright Row (Barbell)
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Rotational Landmine Push Press
3
3-5 reps
-
6
Barbell Row
4
6-10 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Power Shrug
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
3 Reps
15 Reps
60%
80%
90%
95%
70%
2
Pull-Up (Bodyweight)
4 Sets
4-8 Reps
-
3A
Face Pull
3 Sets
10-15 Reps
-
3B
Hammer Curl
3 Sets
6-10 Reps
-
4
AD Press
4 Sets
6-8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Neck Extension
3 Sets
15-20 Reps
-
7
Neck Flexion
3 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
3 Reps
15 Reps
60%
70%
80%
85%
65%
2
Hang Clean
4 Sets
3-5 Reps
-
3
Hyperextension
3 Sets
10-15 Reps
-
4
Hanging Leg Raise
3 Sets
8-12 Reps
-
5
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-2 Reps
-
-
7
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Cardio (LISS)
1 Set
15-20 mins
@6.5
2
Sprint
8 Sets
20-30 secs
@9-10
3
Shadow Kick Boxing
5 Sets
3 mins
@7
4
Kettlebell Swing
3 Sets
10-20 Reps
-
Day 4
1
Chin-Up (Bodyweight)
1 Set
15 Reps
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
3 Reps
15 Reps
60%
70%
80%
85%
3
Military Press (Barbell)
4 Sets
4-8 Reps
-
4A
Upright Row (Barbell)
3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Rotational Landmine Push Press
3 Sets
3-5 Reps
-
6
Barbell Row
4 Sets
6-10 Reps
-
7
Reverse Pec Deck
3 Sets
15-20 Reps
-
8
Power Shrug
3 Sets
15-20 Reps
-