logo
BoostcampPNG

North Korea is invading and I must get stronger!

by Murat A.
3 athletes joined
5.0
(1 rating)

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
    Oct 04, 2025 01:47

Summary

Prepare to fortify your strength with this intense 3-week program designed to push your limits and build muscle resilience! Training six days a week, you'll tackle a variety of compound movements like squats, bench presses, and deadlifts, all while utilizing a barbell to maximize your gains. Each session is crafted to enhance your power and endurance, ensuring you emerge stronger than ever. Equip your garage gym and get ready to conquer your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.7%
Quadriceps
17%
Glutes
14.3%
Triceps
14.3%
Hamstrings
10.3%
Front Delts
8.7%
Abs
4%
Adductors
4%
Lower Back
3%
Middle Delts
1.7%
Lats
1.7%
Upper Back
1.3%
Biceps
0.7%
Abductors
0.3%
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
Squat (Barbell)
3
4 reps
75%
2
Bench Press (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
2
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)
5
4 reps
77.5%
3
Deadlift (Barbell)
2
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)
5
4 reps
80%
3
Deadlift (Barbell)
2
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)
5
3 reps
80%
3
Deadlift (Barbell)
2
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)
5
3 reps
82.5%
3
Deadlift (Barbell)
2
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)
5
3 reps
85%
3
Deadlift (Barbell)
2
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)
5
2 reps
85%
3
Deadlift (Barbell)
2
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)
5
2 reps
87.5%
3
Deadlift (Barbell)
2
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)
5
2 reps
90%
3
Deadlift (Barbell)
2
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)
5
4 reps
75%
3
Deadlift (Barbell)
2
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)
5
4 reps
77.5%
3
Deadlift (Barbell)
2
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)
5
4 reps
80%
3
Deadlift (Barbell)
2
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)
5
3 reps
80%
3
Deadlift (Barbell)
2
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)
5
3 reps
82.5%
3
Deadlift (Barbell)
2
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)
5
3 reps
85%
3
Deadlift (Barbell)
2
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)
5
2 reps
85%
3
Deadlift (Barbell)
2
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)
5
2 reps
87.5%
3
Deadlift (Barbell)
2
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)
5
2 reps
90%
3
Deadlift (Barbell)
2
2 reps
90%
4
Pull-Up (Weighted)
3
4-6 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
75%
2
Bench Press (Barbell)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 Sets
4 Reps
75%
4
Dip (Weighted)
3 Sets
3-5 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
3 Reps
80%
3
Deadlift (Barbell)
2 Sets
3 Reps
80%
4
Leg Press
3 Sets
4-8 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
85%
2
Bench Press (Barbell)
5 Sets
2 Reps
85%
3
Deadlift (Barbell)
2 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)
5 Sets
4 Reps
75%
3
Deadlift (Barbell)
2 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)
5 Sets
3 Reps
80%
3
Deadlift (Barbell)
2 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)
5 Sets
2 Reps
85%
3
Deadlift (Barbell)
2 Sets
2 Reps
85%
4
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Murat A.Age 36, Man
19 days ago
2 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Gud