logo
BoostcampPNG

Sexton lifts

by Hunter Sexton
1 athletes joined

Program Description

Build strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 08, 2024 12:26
  • Last Edited
    Apr 21, 2025 01:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
65%
75%
85%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
4
Lat Pulldown
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
70%
80%
90%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
75%
85%
95%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
70%
80%
90%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
75%
85%
95%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
80%
90%
100%
2
Dip (Weighted)
5
10 reps
50%
3
Pullover (EZ Bar)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
50 reps
5 reps
5 reps
5 reps
35%
40%
50%
60%
2
Dip (Weighted)
3
10 reps
50%
3
Pullover (EZ Bar)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
65%
75%
85%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
70%
80%
90%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
75%
85%
95%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
35%
50%
70%
80%
90%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
3 reps
35%
50%
75%
85%
95%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
35%
50%
80%
90%
100%
2
Rack Pull (Barbell)
5
10 reps
50%
3
Hanging Toes To Bar
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
20 reps
5 reps
5 reps
5 reps
35%
40%
50%
60%
2
Rack Pull (Barbell)
3
10 reps
50%
3
Hanging Toes To Bar
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
65%
75%
85%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
30%
50%
70%
80%
90%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
75%
85%
95%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
70%
80%
90%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
3 reps
3 reps
3 reps
30%
50%
75%
85%
95%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
50 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
80%
90%
100%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
5
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
50 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
2
Skull Crusher (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
65%
75%
85%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
10%
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
3 reps
30%
50%
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
75%
85%
95%
2
Windshield Wipers
5
5 reps
RPE 8
3
Front Squat (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
5 reps
5 reps
5 reps
30%
50%
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
3 reps
3 reps
5 reps
30%
50%
75%
85%
95%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
5 reps
1 reps
1 reps
1 reps
30%
50%
80%
90%
100%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
5 reps
5 reps
5 reps
30%
40%
50%
60%
2
Front Squat (Barbell)
5
10 reps
50%
3
Windshield Wipers
3
5 reps
RPE 6
Week 1
1 / 7 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
85%
2
Rack Pull (Barbell)
5 Sets
10 Reps
50%
3
Hanging Toes To Bar
5 Sets
6 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
35%
50%
65%
75%
85%
2
Dip (Weighted)
5 Sets
10 Reps
50%
3
Pullover (EZ Bar)
5 Sets
10 Reps
50%
4
Lat Pulldown
1 Set
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
65%
75%
85%
2
Skull Crusher (Barbell)
5 Sets
10 Reps
50%
3
Seated Row (Cable)
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
30%
50%
65%
75%
85%
2
Front Squat (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
10%
50%
3
Windshield Wipers
5 Sets
5 Reps
@8