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The McConaughey's

by Chad T.
2 athletes joined

Program Description

***Disclaimer*** I'm not an expert in training/creating bodybuilding nor powerlifting programs, so i DO NOT RECOMMEND running this one. I'm a medical doctor and as a medical doctor I also DO NOT RECOMMEND running this program. The volume is insanely high and the intensity is aswell. This sheet is excessive, dumb, plain moronic. BUT... I actually did this, back in 2021. My ex-coach originally wrote this (i made minor changes here and there) for me when i tried competing in powerlifting and for me i have to say it worked. I managed to do 520 squat and 550 conventional deadlift at 185 bw after 2 years of training. My bench sucked, and i stalled at around 300ish (very long arms, weak upper body in general). He wrote me this program as an off-season plan, based on what I NEEDED at that time. That was volume: I always responded well to high volume and a lot of accessory work. But once again, this was written for me and i do not recommend to try this unless you feel ti do something stupid and probably stupid. If you want to try this I suggest running this 1-2 times per year at maximum to accumulate much volume and test your work capacity. The training sessions are 3h long and there's a lot of axial fatigue to the lower back, so i warn you... I think the only demographics this program suits for are intermediate lifters, maybe 1-3 years into training. There's to much volume to be reasonable for a novice and an advanced would break because of all this fatigue with their loads.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    180 minutes
  • Created
    May 13, 2024 07:48
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unlock your strength potential with "The McConaughey's," a dynamic 5-week program designed for those ready to elevate their lifting game. Committing just three days a week, you'll engage in a variety of compound movements like deadlifts, squats, and bench presses, targeting major muscle groups to build power and endurance. With a focus on progressive overload and proper form, this program is perfect for lifters looking to refine their technique while achieving noticeable gains. Get ready to challenge yourself and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
8
1
6 reps
3 reps
70%
8%
2
Bench Press (Barbell)
8
6 reps
70%
3
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
3
1
8 reps
8 reps
-
RPE 10
5
Dip (Weighted)
3
1
6 reps
6 reps
-
RPE 10
6
Bicep Curl (EZ Bar)
2
1
1
10 reps
8 reps
6 reps
-
-
RPE 10
9A
Seated Overhead Press (Dumbbell)
4
AMRAP
-
9B
Lateral Raise (Dumbbell)
4
AMRAP
-
9C
Lying Rear Lateral Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
5 reps
75%
2
Bench Press (Barbell)
7
1
5 reps
3 reps
75%
8%
3
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Dip (Weighted)
4
6 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
7
Lying Rear Lateral Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
1
4 reps
2 reps
80%
9%
2
Bench Press (Barbell)
6
4 reps
80%
3
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Dip (Weighted)
4
6 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
7
Lying Rear Lateral Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
1
3 reps
2 reps
85%
9%
2
Bench Press (Barbell)
6
3 reps
85%
3
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Dip (Weighted)
4
6 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
7
Lying Rear Lateral Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
1 reps
1 reps
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
2 reps
1 reps
1 reps
80%
90%
100%
3
Military Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Dip (Weighted)
4
6 reps
-
6
Bicep Curl (EZ Bar)
4
8 reps
-
7
Lying Rear Lateral Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1
5 reps
3 reps
70%
8%
2
Floor Press (Barbell)
6
8 reps
-
3
Seated Row (Cable)
4
6 reps
-
4
Good Morning
4
8 reps
-
5
Platz Squat
4
8 reps
-
6
Bench Press (Close Grip)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1
4 reps
2 reps
75%
8%
2
Floor Press (Barbell)
1
5
7 reps
7 reps
RPE 8
-
3
Seated Row (Cable)
4
6 reps
-
4
Good Morning
4
8 reps
-
5
Platz Squat
4
8 reps
-
6
Bench Press (Close Grip)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
3 reps
2 reps
80%
9%
2
Floor Press (Barbell)
6
5 reps
-
3
Seated Row (Cable)
4
6 reps
-
4
Good Morning
4
8 reps
-
5
Platz Squat
4
8 reps
-
6
Bench Press (Close Grip)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
85%
2
Floor Press (Barbell)
6
4 reps
-
3
Seated Row (Cable)
4
6 reps
-
4
Good Morning
4
8 reps
-
5
Platz Squat
4
8 reps
-
6
Bench Press (Close Grip)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
1 reps
1 reps
80%
1%
100%
2
Floor Press (Barbell)
5
1
3 reps
2 reps
-
-
3
Seated Row (Cable)
4
6 reps
-
4
Good Morning
4
8 reps
-
5
Platz Squat
4
8 reps
-
6
Bench Press (Close Grip)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5
6 reps
6 reps
RPE 8
-
2
Larsen Press (Barbell)
1
5
6 reps
6 reps
RPE 8
-
3
Romanian Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Split Squat (Barbell)
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Incline Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5
5 reps
5 reps
RPE 8
-
2
Larsen Press (Barbell)
1
5
6 reps
5 reps
RPE 8
-
3
Romanian Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Split Squat (Barbell)
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Incline Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5
4 reps
4 reps
RPE 8
-
2
Larsen Press (Barbell)
1
5
4 reps
4 reps
RPE 8
-
3
Romanian Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Split Squat (Barbell)
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Incline Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5
3 reps
3 reps
RPE 8
-
2
Larsen Press (Barbell)
1
5
3 reps
3 reps
RPE 8
-
3
Romanian Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Split Squat (Barbell)
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Incline Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1
2 reps
2 reps
22 reps
RPE 8
-
-
2
Larsen Press (Barbell)
1
5
2 reps
2 reps
RPE 8
-
3
Romanian Deadlift (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
4
Split Squat (Barbell)
4
8 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Incline Bench Press (Barbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
7
Incline Curl (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
-
-
-
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
8 Sets
1 Set
5 Reps
3 Reps
70%
8%
2
Floor Press (Barbell)
6 Sets
8 Reps
-
3
Seated Row (Cable)
4 Sets
6 Reps
-
4
Good Morning
4 Sets
8 Reps
-
5
Platz Squat
4 Sets
8 Reps
-
6
Bench Press (Close Grip)
4 Sets
8 Reps
-
Day 3
1
Squat (Paused)
1 Set
5 Sets
6 Reps
6 Reps
@8
-
2
Larsen Press (Barbell)
1 Set
5 Sets
6 Reps
6 Reps
@8
-
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Split Squat (Barbell)
4 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
6
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 1
1
Squat (Low Bar)
8 Sets
1 Set
6 Reps
3 Reps
70%
8%
2
Bench Press (Barbell)
8 Sets
6 Reps
70%
3
Military Press (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Pull-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
-
@10
5
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
-
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
@10
9A
Seated Overhead Press (Dumbbell)
4 Sets
AMRAP
-
9B
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
9C
Lying Rear Lateral Raise
4 Sets
AMRAP
-