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.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

22.1%

Glutes

17.5%

Chest

16.6%

Hamstrings

12.8%

Triceps

10%

Front Delts

7.1%

Adductors

6.6%

Abs

4.5%

Lower Back

2.8%

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BlogBannerPC

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%