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BoostcampPNG

FOX3BLP

by Eric Foxwell
5 athletes joined

Program Description

3 mini blocks with basic linear progressions. Maxes should be realistic to your current strength. When in doubt, enter 90% of your best 1rm within the last 3-6 months.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 17, 2024 03:09
  • Last Edited
    Dec 31, 2024 03:20

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
14.6%
Triceps
11.9%
Glutes
11.5%
Hamstrings
9.2%
Biceps
9.1%
Upper Back
7.8%
Lats
7.8%
Chest
6.1%
Front Delts
6%
Adductors
4.6%
Abs
4.5%
Middle Delts
4.2%
Lower Back
1.5%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
60%
2
Squat (Barbell)
3
8 reps
65%
3
Lat Pulldown
4
15 reps
RPE 7
4
Bicep Curl (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
64%
2
Squat (Barbell)
3
8 reps
68%
3
Lat Pulldown
4
12 reps
RPE 8
4
Bicep Curl (Machine)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
68%
2
Squat (Barbell)
3
8 reps
71%
3
Lat Pulldown
4
10 reps
RPE 9
4
Bicep Curl (Machine)
5
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
4 reps
8 reps
75%
65%
2
Squat (Barbell)
2
2
2 reps
6 reps
78%
70%
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
4 reps
8 reps
78%
68%
2
Squat (Barbell)
2
2
2 reps
6 reps
81%
73%
3
Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
4 reps
8 reps
81%
71%
2
Squat (Barbell)
2
2
2 reps
6 reps
84%
76%
3
Lat Pulldown
3
12 reps
RPE 9
4
Bicep Curl (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2
2 reps
5 reps
77%
70%
2
Squat (Barbell)
4
2
1 reps
3 reps
85%
75%
3
Lat Pulldown
4
15 reps
RPE 7
4
Bicep Curl (Machine)
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2
2 reps
5 reps
80%
73%
2
Squat (Barbell)
4
2
1 reps
3 reps
88%
78%
3
Lat Pulldown
4
15 reps
RPE 7
4
Bicep Curl (Machine)
4
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2
2 reps
5 reps
83%
76%
2
Squat (Barbell)
4
2
1 reps
3 reps
91%
81%
3
Lat Pulldown
4
15 reps
RPE 7
4
Bicep Curl (Machine)
4
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
75%
2
Seated Overhead Press (Barbell)
3
10 reps
68%
3
Seated Overhead Extension (EZ Bar)
3
12 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
88%
78%
2
Seated Overhead Press (Barbell)
3
8 reps
72%
3
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 8
4
T-Bar Row
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
91%
81%
2
Seated Overhead Press (Barbell)
3
6 reps
76%
3
Seated Overhead Extension (EZ Bar)
4
8 reps
RPE 9
4
T-Bar Row
5
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
3 reps
86%
78%
2
Seated Overhead Press (Barbell)
3
12 reps
68%
3
Kroc Row
3
12 reps
RPE 7
4
Seated Overhead Extension (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
3 reps
89%
81%
2
Seated Overhead Press (Barbell)
3
10 reps
72%
3
Kroc Row
3
12 reps
RPE 8
4
Seated Overhead Extension (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
3 reps
92%
84%
2
Seated Overhead Press (Barbell)
3
8 reps
76%
3
Kroc Row
3
12 reps
RPE 9
4
Seated Overhead Extension (EZ Bar)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
1 reps
2 reps
90%
82%
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Chest Supported Row (Machine)
4
15 reps
RPE 7
4
Seated Overhead Extension (EZ Bar)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
1 reps
2 reps
93%
85%
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Chest Supported Row (Machine)
4
15 reps
RPE 7
4
Seated Overhead Extension (EZ Bar)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
1 reps
2 reps
96%
88%
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Chest Supported Row (Machine)
4
15 reps
RPE 7
4
Seated Overhead Extension (EZ Bar)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
75%
2
Swiss Bar Bench Press
3
7 reps
65%
3
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 7.5
4
Seated Row (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
78%
2
Swiss Bar Bench Press
3
7 reps
68%
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
81%
2
Swiss Bar Bench Press
3
7 reps
71%
3
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 9
4
Seated Row (Cable)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
4 reps
77%
2
Swiss Bar Bench Press
3
5 reps
71%
3
Overhead Press (Machine)
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
4 reps
80%
2
Swiss Bar Bench Press
3
5 reps
74%
3
Overhead Press (Machine)
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
4 reps
83%
2
Swiss Bar Bench Press
3
5 reps
77%
3
Overhead Press (Machine)
3
15 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
2 reps
4 reps
82%
78%
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Overhead Press (Machine)
3
8 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
2 reps
4 reps
85%
81%
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Overhead Press (Machine)
3
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
2
2 reps
4 reps
88%
84%
2
Incline Chest Press (Machine)
3
8 reps
RPE 9
3
Overhead Press (Machine)
3
8 reps
RPE 9
4
Seated Row (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
5 reps
75%
2
Squat (Barbell)
2
6 reps
65%
3
Pendulum Squat
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
5 reps
78%
2
Squat (Barbell)
2
6 reps
68%
3
Pendulum Squat
4
8 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
4
5 reps
81%
2
Squat (Barbell)
2
6 reps
71%
3
Pendulum Squat
5
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
5
3 reps
80%
2
Squat (Barbell)
3
3 reps
72%
3
Pendulum Squat
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5
Bicep Curl (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
5
3 reps
83%
2
Squat (Barbell)
3
3 reps
75%
3
Pendulum Squat
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5
Bicep Curl (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Touch & Go)
5
3 reps
86%
2
Squat (Barbell)
3
3 reps
78%
3
Pendulum Squat
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5
Bicep Curl (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
86%
2
Squat (Barbell)
5
2 reps
75%
3
Tricep Pushdown (Cable)
4
20 reps
RPE 9
4
Bicep Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
89%
2
Squat (Barbell)
5
2 reps
78%
3
Tricep Pushdown (Cable)
4
20 reps
RPE 9
4
Bicep Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
92%
2
Squat (Barbell)
5
2 reps
81%
3
Tricep Pushdown (Cable)
4
20 reps
RPE 9
4
Bicep Curl (Cable)
4
20 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
10 Reps
60%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3
Lat Pulldown
4 Sets
15 Reps
@7
4
Bicep Curl (Machine)
3 Sets
15 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
75%
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
68%
3
Seated Overhead Extension (EZ Bar)
3 Sets
12 Reps
@7
4
T-Bar Row
3 Sets
10 Reps
@7.5
Day 3
1
Safety Bar Squat
5 Sets
5 Reps
75%
2
Swiss Bar Bench Press
3 Sets
7 Reps
65%
3
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@7.5
4
Seated Row (Cable)
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Touch & Go)
4 Sets
5 Reps
75%
2
Squat (Barbell)
2 Sets
6 Reps
65%
3
Pendulum Squat
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
6
Bicep Curl (Cable)
4 Sets
12 Reps
@9