Piss and Vinegar 3.0

by Ar Pr

Program Description

Adding 5 kgs every block, 1 week deload after each block

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Sep 17, 2024 05:02
Last Edited
Oct 24, 2024 12:49

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.

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START THE PROGRAM
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

Day 1

1

Squat (Barbell)

5

10 reps

62%

2

Incline Bench Press (Barbell)

5

10 reps

62%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 1

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 2

1

Front Squat (Barbell)

4

10 reps

62%

2

Bench Press (Barbell)

5

10 reps

62%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 3

1

Squat (Barbell)

5

6 reps

70%

2

Incline Bench Press (Barbell)

5

6 reps

70%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 5

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 5

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 5

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 5

1

Squat (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1

AMRAP

77%

Day 6

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 6

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 6

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 6

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

Day 7

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Deadlift (Barbell)

1

AMRAP

77%

Day 7

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Deadlift (Barbell)

1

AMRAP

77%

Day 7

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Deadlift (Barbell)

1

AMRAP

77%

Day 7

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

5 reps

5 reps

5 reps

5 reps

62%

65%

68%

71%

74%

2

Deadlift (Barbell)

1

AMRAP

77%

Day 5

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

62%

65%

68%

71%

74%

2

Squat (Barbell)

1 Set

AMRAP

77%

Day 7

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

62%

65%

68%

71%

74%

2

Deadlift (Barbell)

1 Set

AMRAP

77%

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

62%

65%

68%

71%

74%

Day 6

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

62%

65%

68%

71%

74%

Day 2

1

Front Squat (Barbell)

4 Sets

10 Reps

62%

2

Bench Press (Barbell)

5 Sets

10 Reps

62%

Day 1

1

Squat (Barbell)

5 Sets

10 Reps

62%

2

Incline Bench Press (Barbell)

5 Sets

10 Reps

62%

Day 3

1

Squat (Barbell)

5 Sets

6 Reps

70%

2

Incline Bench Press (Barbell)

5 Sets

6 Reps

70%