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
- LevelIntermediate, Novice, Advanced
- GoalAthletics, Bodyweight Fitness, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 26, 2024 07:04
- Last EditedJun 18, 2025 12:37
Summary
Transform your strength with "My Weighted Routine," an 8-week program designed to elevate your lifting game. Committed to four days a week, this plan focuses on compound movements and targeted exercises to build muscle and enhance your overall performance. Expect to tackle a variety of barbell and bodyweight workouts, including squats, deadlifts, and dips, all tailored to push your limits. With a blend of intensity and volume, you’ll not only see gains but also feel empowered to take on new challenges in your fitness journey. Get ready to lift heavy and redefine your strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pull3 Sets
10-15 Reps
-
3B
Hammer Curl3 Sets
6-10 Reps
-
4
AD Press4 Sets
6-8 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
6
Neck Extension3 Sets
15-20 Reps
-
7
Neck Flexion3 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 Clean4 Sets
3-5 Reps
-
3
Hyperextension3 Sets
10-15 Reps
-
4
Hanging Leg Raise3 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 Raise3 Sets
15-20 Reps
-
Day 3
1
Cardio (LISS)1 Set
15-20 mins
@6.5
2
Sprint8 Sets
20-30 secs
@9-10
3
Shadow Kick Boxing5 Sets
3 mins
@7
4
Kettlebell Swing3 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 Press3 Sets
3-5 Reps
-
6
Barbell Row4 Sets
6-10 Reps
-
7
Reverse Pec Deck3 Sets
15-20 Reps
-
8
Power Shrug3 Sets
15-20 Reps
-