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Super Soldier

by Gabe M.
2 athletes joined

Program Description

This program is designed to develop power and strength and to build mass as well.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2024 03:19
  • Last Edited
    Jun 18, 2025 11:49

Summary

Unleash your inner warrior with the Super Soldier program, a dynamic 6-week training regimen designed for those ready to push their limits. Committing just three days a week, you'll tackle a blend of barbell and bodyweight exercises, including squats, push presses, and pull-ups, all aimed at building strength and explosive power. This program is perfect for anyone looking to enhance their performance in a garage gym setting, ensuring you get the most out of every rep. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Triceps
13.8%
Glutes
11.1%
Hamstrings
9.2%
Front Delts
7.5%
Middle Delts
7%
Chest
6.9%
Upper Back
5.2%
Adductors
5.1%
Abs
4.8%
Lats
4.8%
Biceps
4%
Other
3.6%
Forearms
1.1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Push Press (Barbell)
3
5 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
4
Dip (Bodyweight)
3
8-15 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
67%
2
Push Press (Barbell)
3
5 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
4
Dip (Bodyweight)
3
8-15 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Push Press (Barbell)
3
5 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
4
Dip (Bodyweight)
3
8-15 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72%
2
Push Press (Barbell)
3
5 reps
RPE 8-10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 8-10
4
Dip (Bodyweight)
3
8-15 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Push Press (Barbell)
2
5 reps
RPE 8-10
3
Pull-Up (Bodyweight)
2
8-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Push Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
35%
2
Deficit Deadlift (Barbell)
2
5 reps
60%
3
Bench Press (Barbell)
3
8 reps
70%
4
100m Sprint
4
-
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
37%
2
Deficit Deadlift (Barbell)
2
5 reps
62%
3
Bench Press (Barbell)
3
8 reps
72%
4
100m Sprint
4
-
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
40%
2
Deficit Deadlift (Barbell)
2
5 reps
65%
3
Bench Press (Barbell)
3
8 reps
75%
4
100m Sprint
4
-
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
5 reps
42%
2
Deficit Deadlift (Barbell)
2
5 reps
67%
3
Bench Press (Barbell)
3
8 reps
77%
4
100m Sprint
4
-
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
2
5 reps
70%
2
Bench Press (Barbell)
3
8 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
80%
85%
90%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Pendlay Row
3
5-8 reps
RPE 8-10
4
Dip (Weighted)
3
5-8 reps
RPE 8-10
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
82%
87%
92%
2
Overhead Press (Barbell)
3
8 reps
72%
3
Pendlay Row
3
5-8 reps
RPE 8-10
4
Dip (Weighted)
3
5-8 reps
RPE 8-10
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
85%
90%
95%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Pendlay Row
3
5-8 reps
RPE 8-10
4
Dip (Weighted)
3
5-8 reps
RPE 8-10
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
87%
92%
95%
2
Overhead Press (Barbell)
3
8 reps
77%
3
Pendlay Row
3
5-8 reps
RPE 8-10
4
Dip (Weighted)
3
5-8 reps
RPE 8-10
5
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
87%
92%
95%
2
Overhead Press (Barbell)
3
8 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Overhead Press (Barbell)
1
1 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Push Press (Barbell)
3 Sets
5 Reps
@8-10
3
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
@8-10
4
Dip (Bodyweight)
3 Sets
8-15 Reps
@8-10
5
Bicep Curl (Barbell)
3 Sets
5-8 Reps
@8-10
Day 2
1
Jump Squat
4 Sets
5 Reps
35%
2
Deficit Deadlift (Barbell)
2 Sets
5 Reps
60%
3
Bench Press (Barbell)
3 Sets
8 Reps
70%
4
100m Sprint
4 Sets
-
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
85%
90%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Pendlay Row
3 Sets
5-8 Reps
@8-10
4
Dip (Weighted)
3 Sets
5-8 Reps
@8-10
5
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@8-10