Program Description
This powerbuilding program consists of 4-week cycles. Third week of every cycle is a maximum effort week, being followed by a deload week. You will attempt heavy sets of 1+ reps on each main lift on the third week. Your results on these sets will readjust your 1RM for next cycles. 1 rep on the 1+ set means you’re not changing your 1RM on the lift. 2 to 4 reps mean you’re adding 2.5kgs to your 1RM on the lift. 5 or more reps mean you’re adding 5kgs to your 1RM on the lift. However, more than 5 reps is not advised. You also should include pre-workout dynamic warm ups and post-workout static stretches to your program for better results.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMar 11, 2024 03:03
- Last EditedSep 19, 2024 02:14
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
12.7%
Glutes
12.6%
Hamstrings
12.1%
Upper Back
11.6%
Lats
9.4%
Abs
6.6%
Triceps
6.1%
Biceps
6.1%
Chest
5.5%
Lower Back
5.3%
Front Delts
3.9%
Middle Delts
2.8%
Rear Delts
2.8%
Adductors
2.2%
Forearms
0.6%
