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Sweet tee’s 531

by Teddy E.
21 athletes joined

Program Description

This is the program I’ve been using to get stronger. It’s main purpose is to increase deadlift and bench. It is made to be ran back to back, for your main lift of the day just look back at your previous cycle and add at least five pounds to what you did then. I would not recommend maxing deadlifts at the end of each cycle as I’ve found it to hurt my recovery to much, on bench and squat it should be fine though

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 29, 2023 04:50
  • Last Edited
    Feb 03, 2025 07:06

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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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 8
2
Front Squat (Paused)
3
5-7 reps
RPE 8
3
Pendlay Row
2
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Back Extension (Weighted)
2
AMRAP
RPE 10
6
Ab Wheel
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9.5
RPE 8
2
Front Squat (Paused)
3
5-7 reps
RPE 8
3
Pendlay Row
2
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Back Extension (Weighted)
2
AMRAP
RPE 10
6
Ab Wheel
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9.5
RPE 8
2
Front Squat (Paused)
3
5-7 reps
RPE 8
3
Pendlay Row
2
5-7 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
5
Back Extension (Weighted)
2
AMRAP
RPE 10
6
Ab Wheel
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
RPE 8.5
3
Dip (Weighted)
2
10-15 reps
RPE 8.5
4A
Pullover (EZ Bar)
2
5-7 reps
RPE 8.5
4B
Skull Crusher
2
5-7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 9.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
RPE 8.5
3
Dip (Weighted)
2
10-15 reps
RPE 8.5
4A
Pullover (EZ Bar)
2
5-7 reps
RPE 8.5
4B
Skull Crusher
2
5-7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
4-6 reps
RPE 8.5
3
Dip (Weighted)
2
10-15 reps
RPE 8.5
4A
Pullover (EZ Bar)
2
5-7 reps
RPE 8.5
4B
Skull Crusher
2
5-7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 8
2
Stiff Leg Deadlift
3
5-7 reps
RPE 8.5
3
Kroc Row
2
15-20 reps
RPE 8.5
4
Lunge (Barbell)
2
10-12 reps
RPE 8.5
5
Back Extension (Weighted)
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
5 reps
RPE 9.5
RPE 8
2
Stiff Leg Deadlift
3
5-7 reps
RPE 8.5
3
Kroc Row
2
15-20 reps
RPE 8.5
4
Lunge (Barbell)
2
10-12 reps
RPE 8.5
5
Back Extension (Weighted)
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 8
2
Stiff Leg Deadlift
3
5-7 reps
RPE 8.5
3
Kroc Row
2
15-20 reps
RPE 8.5
4
Lunge (Barbell)
2
10-12 reps
RPE 8.5
5
Back Extension (Weighted)
2
AMRAP
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
4
Pull-Up (Weighted)
2
AMRAP
RPE 8.5
5A
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8.5
6
Hammer Curl
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
4
Pull-Up (Weighted)
2
AMRAP
RPE 8.5
5A
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8.5
6
Hammer Curl
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
5-7 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
4
Pull-Up (Weighted)
2
AMRAP
RPE 8.5
5A
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5B
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8.5
6
Hammer Curl
3
10-12 reps
RPE 9.5
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@8
2
Front Squat (Paused)
3 Sets
5-7 Reps
@8
3
Pendlay Row
2 Sets
5-7 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Ab Wheel
2 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@8
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
4-6 Reps
@8.5
3
Dip (Weighted)
2 Sets
10-15 Reps
@8.5
4A
Pullover (EZ Bar)
2 Sets
5-7 Reps
@8.5
4B
Skull Crusher
2 Sets
5-7 Reps
@8.5
5A
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
5B
Face Pull
2 Sets
AMRAP
@10
Day 3
1
Front Squat (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@8
2
Stiff Leg Deadlift
3 Sets
5-7 Reps
@8.5
3
Kroc Row
2 Sets
15-20 Reps
@8.5
4
Lunge (Barbell)
2 Sets
10-12 Reps
@8.5
5
Back Extension (Weighted)
2 Sets
AMRAP
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
4
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5
5A
Upright Row (Barbell)
2 Sets
10-12 Reps
@8.5
5B
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8.5
6
Hammer Curl
3 Sets
10-12 Reps
@9.5