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BoostcampPNG

hepburn by me

by Franz C.

Program Description

intermediate

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2025 09:33
  • Last Edited
    Apr 16, 2025 10:06
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
8
2 reps
80%
4
Deadlift (Barbell)
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Front Squat (Barbell)
8
2 reps
80%
4
Front Squat (Barbell)
3
6 reps
65%
5
Pull-Up (Bodyweight)
4
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
8
2 reps
80%
2
Military Press (Barbell)
3
6 reps
65%
3
High Pull
8
2 reps
80%
4
High Pull
3
6 reps
65%
5
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Military Press (Barbell)
8 Sets
2 Reps
80%
2
Military Press (Barbell)
3 Sets
6 Reps
65%
3
Deadlift (Barbell)
8 Sets
2 Reps
80%
4
Deadlift (Barbell)
3 Sets
6 Reps
65%
5
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
Day 4
1
Military Press (Barbell)
8 Sets
2 Reps
80%
2
Military Press (Barbell)
3 Sets
6 Reps
65%
3
High Pull
8 Sets
2 Reps
80%
4
High Pull
3 Sets
6 Reps
65%
5
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
8 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
8 Sets
2 Reps
80%
4
Front Squat (Barbell)
3 Sets
6 Reps
65%
5
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
Day 3
1
Bench Press (Barbell)
8 Sets
2 Reps
80%
2
Bench Press (Barbell)
3 Sets
6 Reps
65%
3
Front Squat (Barbell)
8 Sets
2 Reps
80%
4
Front Squat (Barbell)
3 Sets
6 Reps
65%
5
Pull-Up (Bodyweight)
4 Sets
4 Reps
-