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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 07, 2024 03:44

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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ON THE BOOSTCAMP APP FOR FREE
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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