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BoostcampPNG

Goal 200kg(SBD)

by Vinit Kiran K.

Program Description

Strength Building (January – May) - Goal:Build strength with moderate reps (5x3 & 4x8) while refining technique. - Progression: - Add 2.5 kg/week to squat/bench and 5 kg/week to deadlift. - Focus on accessory work targeting weak points (core, posterior chain, glutes).

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 11, 2024 02:49
  • Last Edited
    Mar 02, 2025 11:47
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
Squat (Paused)
3 Sets
4 Reps
65%
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Barbell Row
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
5 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
Day 4
No exercises added to this day
Day 3
1
Speed Squat
6 Sets
2 Reps
65%
2
Speed Deadlift
6 Sets
2 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
Hanging Leg Raise
4 Sets
15 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Barbell Row
4 Sets
8 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 6
1
Squat (Barbell)
4 Sets
8 Reps
60%
2
Bench Press (Barbell)
4 Sets
8 Reps
60%
3
Deadlift (Barbell)
3 Sets
5 Reps
65%
4
Good Morning
3 Sets
10 Reps
-
5
Shrug (Dumbbell)
4 Sets
12 Reps
-
6
Face Pull
4 Sets
12 Reps
-