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North Korea is invading and I must get stronger!

by Murat A.
1 athletes joined

Program Description

I took the saying "What does not kill me makes me stronger" and turned it into program. Grind through 3 weeks, have 1 deload week, rinse & repeat. Enjoy.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 24, 2025 06:40
  • Last Edited
    Aug 24, 2025 07:09
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Bench Press (Barbell)
3
4 reps
75%
3
Deadlift (Barbell)
3
4 reps
75%
4
Dip (Weighted)
3
3-5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
3
4 reps
77.5%
4
Dip (Weighted)
3
3-5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
3
4 reps
80%
4
Dip (Weighted)
3
3-5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Leg Press
3
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Deadlift (Barbell)
3
3 reps
82.5%
4
Leg Press
3
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
4
Leg Press
3
4-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Bench Press (Barbell)
3
2 reps
85%
3
Deadlift (Barbell)
3
2 reps
85%
4
Overhead Press (Barbell)
3
4-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
87.5%
2
Bench Press (Barbell)
3
2 reps
87.5%
3
Deadlift (Barbell)
3
2 reps
87.5%
4
Overhead Press (Barbell)
3
4-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
2 reps
90%
4
Overhead Press (Barbell)
3
4-6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Bench Press (Barbell)
3
4 reps
75%
3
Deadlift (Barbell)
3
4 reps
75%
4
Dip (Weighted)
3
3-5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
4 reps
77.5%
3
Deadlift (Barbell)
3
4 reps
77.5%
4
Dip (Weighted)
3
3-5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
3
4 reps
80%
4
Dip (Weighted)
3
3-5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
3
3 reps
80%
4
Hip Thrust (Barbell)
3
4-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Deadlift (Barbell)
3
3 reps
82.5%
4
Hip Thrust (Barbell)
3
4-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
4
Hip Thrust (Barbell)
3
4-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Bench Press (Barbell)
3
2 reps
85%
3
Deadlift (Barbell)
3
2 reps
85%
4
Pull-Up (Weighted)
3
4-6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
87.5%
2
Bench Press (Barbell)
3
2 reps
87.5%
3
Deadlift (Barbell)
3
2 reps
87.5%
4
Pull-Up (Weighted)
3
4-6 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
2 reps
90%
4
Pull-Up (Weighted)
3
4-6 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
3 Reps
80%
4
Leg Press
3 Sets
4-8 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
75%
2
Bench Press (Barbell)
3 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
4 Reps
75%
4
Dip (Weighted)
3 Sets
3-5 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
85%
2
Bench Press (Barbell)
3 Sets
2 Reps
85%
3
Deadlift (Barbell)
3 Sets
2 Reps
85%
4
Overhead Press (Barbell)
3 Sets
4-6 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
75%
2
Bench Press (Barbell)
3 Sets
4 Reps
75%
3
Deadlift (Barbell)
3 Sets
4 Reps
75%
4
Dip (Weighted)
3 Sets
3-5 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Barbell)
3 Sets
3 Reps
80%
4
Hip Thrust (Barbell)
3 Sets
4-8 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
2 Reps
85%
2
Bench Press (Barbell)
3 Sets
2 Reps
85%
3
Deadlift (Barbell)
3 Sets
2 Reps
85%
4
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8