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BoostcampPNG
Max vol/Freq S/B/D
by wiktor S.
Program Description
Don't run this, it's a personal experiment for someone with a very high workcapacity
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jun 19, 2024 01:09
Last Edited
Jul 17, 2024 09:50
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9-10
@8-9
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
2
Seated Hamstring Curl
2 Sets
7 Reps
@8
3
Bench Press (Paused)
3 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
Day 5
1
Front Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
6 Sets
3 Reps
@9
3
Lat Pulldown
3 Sets
7 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Hyperextension
3 Sets
7 Reps
@8
3
Snatch Deadlift
3 Sets
3-5 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
5 Sets
3 Reps
@8
3
Lat Pulldown
3 Sets
7 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9-10
@8-9
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
2
Seated Hamstring Curl
2 Sets
7 Reps
@8
3
Bench Press (Paused)
3 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Deadlift (Paused)
4 Sets
3 Reps
@8
3
Hyperextension
3 Sets
7 Reps
@8
Day 5
1
Front Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
6 Sets
3 Reps
@9
3
Lat Pulldown
3 Sets
7 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
5 Sets
3 Reps
@8
3
Lat Pulldown
3 Sets
7 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9-10
@8-9
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
2
Seated Hamstring Curl
2 Sets
7 Reps
@8
3
Bench Press (Paused)
3 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
5 Sets
3 Reps
@8
3
Lat Pulldown
3 Sets
7 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Hyperextension
3 Sets
7 Reps
@8
3
Snatch Deadlift
3 Sets
3-5 Reps
@9
Day 5
1
Front Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
6 Sets
3 Reps
@9
3
Lat Pulldown
3 Sets
7 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@9-10
@8-9
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
7 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
2
Seated Hamstring Curl
2 Sets
7 Reps
@8
3
Bench Press (Paused)
3 Sets
6 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
5 Sets
3 Reps
@8
3
Lat Pulldown
3 Sets
7 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@6
2
Hyperextension
3 Sets
7 Reps
@8
3
Snatch Deadlift
3 Sets
3-5 Reps
@9
Day 5
1
Front Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
6 Sets
3 Reps
@9
3
Lat Pulldown
3 Sets
7 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8