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JTC SWPF

by James C.
2 athletes joined

Program Description

Improving key lifts with incorporated accessories to create an overall strong build, this program is mainly strength focused

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 13, 2025 02:48
  • Last Edited
    May 19, 2025 12:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72.5%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
77.5%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Pull-Up (Weighted)
2
5-10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7-9
4
Lat Pulldown
2
8-10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 8
7
Seated Bicep Curl
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
67.5%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
77.5%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
6 reps
77.5%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
80%
3
Leg Extension
2
5-10 reps
RPE 7
4
Abs Crunch (Bodyweight)
1
5-10 reps
RPE 8
5
Plank (Weighted)
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
67.5%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72.5%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Seated Bicep Curl
2
5-10 reps
RPE 7-9
3
Single Arm Tricep Extension (Cable)
2
7-10 reps
RPE 7-9
4
Rear Delt Fly (Machine)
2
5-10 reps
RPE 8
5
Chest Fly (Machine)
2
5-10 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Deadlift (Barbell)
2
5 reps
70%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
75%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Deadlift (Barbell)
2
4 reps
77.5%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
2
3 reps
80%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Deadlift (Barbell)
2
2 reps
85%
3
Leg Extension
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Deadlift (Barbell)
2
2 reps
95%
3
Leg Extension
2
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
75%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
77.5%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
82.5%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Chest Supported Row (Machine)
2
5-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 8
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 8
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
1
5-10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Pull-Up (Weighted)
2 Sets
5-10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@7-9
4
Lat Pulldown
2 Sets
8-10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
7-10 Reps
@8
7
Seated Bicep Curl
2 Sets
8-10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
3
Leg Extension
2 Sets
5-10 Reps
@7
4
Abs Crunch (Bodyweight)
1 Set
5-10 Reps
@8
5
Plank (Weighted)
1 Set
1 mins
@10
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Seated Bicep Curl
2 Sets
5-10 Reps
@7-9
3
Single Arm Tricep Extension (Cable)
2 Sets
7-10 Reps
@7-9
4
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
@8
5
Chest Fly (Machine)
2 Sets
5-10 Reps
@8
6
Seated Shoulder Press (Dumbbell)
2 Sets
5-10 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Deadlift (Barbell)
2 Sets
5 Reps
70%
3
Leg Extension
2 Sets
5-10 Reps
@8
Day 5
1
Bench Press (Barbell)
2 Sets
4 Reps
75%
2
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@8
6
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@8
7
Seated Shoulder Press (Dumbbell)
1 Set
5-10 Reps
@8