logo
BoostcampPNG

Block 1. 10s

by Notor_L
5.0
(1 rating)

Program Description

Build strength and size 1/4

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 04, 2024 08:35
  • Last Edited
    Jun 18, 2025 11:33

Summary

Embark on a transformative 3-week journey with "Block 1. 10s," a dynamic program designed for those ready to elevate their strength and conditioning. Committing to just four days a week, you'll tackle a blend of compound lifts like the Trap Bar Deadlift and Squat, alongside targeted exercises such as Weighted Pull-Ups and Single Leg Hip Thrusts, ensuring a comprehensive approach to muscle development. With a focus on progressive overload and varied intensity, this program is perfect for building solid foundations while pushing your limits. Get ready to see real results and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
12.1%
Hamstrings
11.5%
Triceps
11.1%
Chest
10.5%
Upper Back
9%
Front Delts
7.9%
Lats
7.4%
Abs
5.9%
Lower Back
4.6%
Middle Delts
3.4%
Biceps
1.9%
Adductors
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
10 reps
60%
2
Pull-Up (Weighted)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 10
3
Single Leg Hip Thrust
1
1
1
5 reps
5 reps
5 reps
RPE 7-8
RPE 8-8
RPE 8-9
4
Barbell Row
5
10 reps
60%
5
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5 reps
5 reps
10 reps
55%
65%
70%
2
Pull-Up (Weighted)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 10
3
Single Leg Hip Thrust
1
1
1
5 reps
5 reps
5 reps
RPE 7-8
RPE 8-8
RPE 8-9
4
Barbell Row
1
1
3
5 reps
5 reps
10 reps
55%
65%
70%
5
Ab Wheel
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
2
Pull-Up (Weighted)
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 10
3
Single Leg Hip Thrust
1
1
1
5 reps
5 reps
5 reps
RPE 7-8
RPE 8-8
RPE 8-9
4
Barbell Row
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
5
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
60%
2
Incline Bench Press (Dumbbell)
5
10 reps
60%
3
Step-Up (Weighted)
4
5 reps
75%
4
Dip (Weighted)
5
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
2
Incline Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
3
Step-Up (Weighted)
4
5 reps
75%
4
Dip (Weighted)
1
1
3
5 reps
5 reps
10 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
2
Incline Bench Press (Dumbbell)
1
2
1
8 reps
8 reps
50%
60%
75%
3
Step-Up (Weighted)
4
5 reps
75%
4
Dip (Weighted)
1
1
2
5 reps
5 reps
10 reps
50%
60%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
60%
2
Military Press (Barbell)
5
10 reps
60%
3
Bulgarian Split Squat (Barbell)
4
10 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
60%
5
Wood Chop
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
2
Military Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
60%
70%
3
Bulgarian Split Squat (Barbell)
1
1
2
5 reps
5 reps
10 reps
50%
60%
70%
4
Romanian Deadlift (Barbell)
1
2
5 reps
10 reps
60%
70%
5
Wood Chop
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
2
Military Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
75%
3
Bulgarian Split Squat (Barbell)
1
1
1
1
5 reps
10 reps
10 reps
10 reps
60%
60%
65%
70%
4
Romanian Deadlift (Barbell)
1
2
5 reps
10 reps
60%
70%
5
Wood Chop
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Trap Bar Deadlift
5 Sets
10 Reps
60%
2
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@7
@8
@10
3
Single Leg Hip Thrust
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7-8
@8-8
@8-9
4
Barbell Row
5 Sets
10 Reps
60%
5
Ab Wheel
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
60%
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
60%
3
Step-Up (Weighted)
4 Sets
5 Reps
75%
4
Dip (Weighted)
5 Sets
10 Reps
60%
Day 3
1
Bench Press (Barbell)
5 Sets
10 Reps
60%
2
Military Press (Barbell)
5 Sets
10 Reps
60%
3
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
60%
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
60%
5
Wood Chop
2 Sets
10 Reps
@10
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8