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Terminator

by Enzo G.

Program Description

Gain strength and size

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2024 07:46
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unleash your inner powerhouse with the "Terminator" workout program! Over the course of 5 weeks, you'll engage in 4 training sessions per week, focusing on compound lifts and targeted muscle work to build strength and endurance. This program features essential barbell exercises like High Bar Squats, Deadlifts, and Bench Presses, designed to sculpt your physique and enhance overall performance. Get ready to challenge yourself and achieve your fitness goals with a structured plan that pushes your limits and transforms your body!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
60%
2
Deadlift (Barbell)
3
6 reps
60%
3
Front Squat (Barbell)
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Lying Leg Curl
3
20 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
67%
2
Deadlift (Barbell)
3
5 reps
67%
3
Front Squat (Barbell)
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Lying Leg Curl
3
20 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
75%
2
Deadlift (Barbell)
3
4 reps
75%
3
Front Squat (Barbell)
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Lying Leg Curl
3
20 reps
RPE 9
6
Hip Adductor (Machine)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
3
2 reps
80%
4
Front Squat (Barbell)
2
15 reps
RPE 9
5
Leg Extension
2
20 reps
RPE 9
6
Lying Leg Curl
2
20 reps
RPE 9
7
Hip Adductor (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Front Squat (Barbell)
2
15 reps
RPE 9
5
Leg Extension
2
20 reps
RPE 9
6
Lying Leg Curl
2
20 reps
RPE 9
7
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Pec Deck (Machine)
3
20 reps
RPE 9
3
Dip (Weighted)
3
15 reps
RPE 9
4
Incline Bench Press (Barbell)
3
15 reps
RPE 9
5
Skull Crusher
3
20 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
20 reps
RPE 9
7
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
67%
2
Pec Deck (Machine)
3
20 reps
RPE 9
3
Dip (Weighted)
3
15 reps
RPE 9
4
Incline Bench Press (Barbell)
3
15 reps
RPE 9
5
Skull Crusher
3
20 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
20 reps
RPE 9
7
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Pec Deck (Machine)
3
20 reps
RPE 9
3
Dip (Weighted)
3
15 reps
RPE 9
4
Incline Bench Press (Barbell)
3
15 reps
RPE 9
5
Skull Crusher
3
20 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
20 reps
RPE 9
7
Hammer Curl
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
2
2 reps
80%
3
Deadlift (Barbell)
2
2 reps
80%
4
Pec Deck (Machine)
2
20 reps
RPE 9
5
Dip (Weighted)
2
15 reps
RPE 9
6
Incline Bench Press (Barbell)
2
15 reps
RPE 9
7
Skull Crusher
2
20 reps
RPE 9
8
Single Arm Overhead Tricep Extension
2
20 reps
RPE 9
9
Hammer Curl
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Pec Deck (Machine)
2
20 reps
-
5
Dip (Weighted)
2
15 reps
RPE 9
6
Incline Bench Press (Barbell)
2
15 reps
RPE 9
7
Skull Crusher
2
20 reps
RPE 9
8
Single Arm Overhead Tricep Extension
2
20 reps
RPE 9
9
Hammer Curl
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
3 reps
60%
2
Deadlift (Barbell)
6
3 reps
60%
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Lat Pulldown
3
20 reps
RPE 9
5
Dumbbell Row
3
20 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
3 reps
67%
2
Deadlift (Barbell)
5
3 reps
67%
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Lat Pulldown
3
20 reps
RPE 9
5
Dumbbell Row
3
20 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
75%
2
Deadlift (Barbell)
4
3 reps
75%
3
Standing Pullover (Cable)
3
20 reps
RPE 9
4
Lat Pulldown
3
20 reps
RPE 9
5
Dumbbell Row
3
20 reps
RPE 9
6
Pull-Up (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
1
2 reps
90%
3
Deadlift (Barbell)
1
2 reps
90%
4
Standing Pullover (Cable)
2
20 reps
RPE 9
5
Lat Pulldown
2
20 reps
RPE 9
6
Dumbbell Row
2
20 reps
RPE 9
7
Pull-Up (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Standing Pullover (Cable)
2
20 reps
RPE 9
5
Lat Pulldown
2
20 reps
RPE 9
6
Dumbbell Row
2
20 reps
RPE 9
7
Pull-Up (Bodyweight)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3
Overhead Press (Barbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
5
Pull-Up (Weighted)
3
RPE 10
6
Skull Crusher
3
20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
67%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3
Overhead Press (Barbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
5
Pull-Up (Weighted)
3
RPE 10
6
Skull Crusher
3
20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3
Overhead Press (Barbell)
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
5
Pull-Up (Weighted)
3
RPE 10
6
Skull Crusher
3
20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
20 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 9
2
Overhead Press (Barbell)
2
15 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 9
4
Pull-Up (Weighted)
2
RPE 10
5
Skull Crusher
2
20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20 reps
RPE 9
2
Overhead Press (Barbell)
2
15 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 9
4
Pull-Up (Weighted)
2
RPE 10
5
Skull Crusher
2
20 reps
RPE 9
6
Tricep Pushdown (Cable)
2
20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
6 Reps
60%
2
Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Front Squat (Barbell)
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Lying Leg Curl
3 Sets
20 Reps
@9
6
Hip Adductor (Machine)
3 Sets
20 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
60%
2
Pec Deck (Machine)
3 Sets
20 Reps
@9
3
Dip (Weighted)
3 Sets
15 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
5
Skull Crusher
3 Sets
20 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
20 Reps
@9
7
Hammer Curl
3 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
6 Sets
3 Reps
60%
2
Deadlift (Barbell)
6 Sets
3 Reps
60%
3
Standing Pullover (Cable)
3 Sets
20 Reps
@9
4
Lat Pulldown
3 Sets
20 Reps
@9
5
Dumbbell Row
3 Sets
20 Reps
@9
6
Pull-Up (Bodyweight)
3 Sets
@10
Day 4
1
Bench Press (Barbell)
6 Sets
3 Reps
60%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
3
Overhead Press (Barbell)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@9
5
Pull-Up (Weighted)
3 Sets
@10
6
Skull Crusher
3 Sets
20 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
20 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9