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Work in Progress

by Clyde W.

Program Description

Personal Goals: Bench and OH Press priority. Put 20lb on Bench (225total), put 10lb on OH Press (140total), 20lb on Squat (355total), maintain Deadlift (405) and work on form. Starting off with decent amount of medium intensity frequency, working up to intense, heavy frequency. Subbed Front Squat occasionally for RDLs to ease volume on lower back as DLs get heavier and to increase mass and volume capacity in quadriceps. Subbed Bent Rows and Pendlay Rows in and out to preserve erector recovery at tail end of cycle. Tapered general lower body volume as Max Testing approaches in the post-cycle week. Hoping it will provide extra freshness for test week, reevaluate if not. Keeping chest, shoulder, and upper back volume relatively the same because of higher recovery potential, reevaluate if not. Things to pay attention to: Progression on secondary movements… all secondary movements have a “0 Rep” last set. This is intended to denote an auto regulating AMRAP. Intending for these to help better adjust weekly undulation and balance higher effort on hypertrophy oriented exercises supplementing primary movements. If reps at set percentages of relevant 1RMs exceed the amount used in previous working sets, you can better adjust the following week’s volume at the same weight or, the inverse, weight and the same rep count. This is something I’d like to experiment with later on to see if I can determine an optimal intensity-volume ratio that lends itself better to hypertrophy/strength/both in my body individually. I also intend on having another day a week that I train Bench and OH Press exclusively. Usually I’ll use it to incorporate things like pin presses and dumbbell variations, but overall anything that gets more touches on Bench and OH Press.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 09, 2024 10:01
  • Last Edited
    May 25, 2024 01:35
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Tibialis Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
5
6 reps
75%
4
Romanian Deadlift (Barbell)
2
1
8 reps
60%
60%
5
Nordic Curl
2
AMRAP
RPE 9
6
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Copenhagen Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Tibialis Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
5
5 reps
80%
4
Front Squat (Barbell)
2
1
6 reps
60%
60%
5
Nordic Curl
2
AMRAP
RPE 9
6
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Copenhagen Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Tibialis Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
3
1
4 reps
4 reps
80%
85%
85%
4
Romanian Deadlift (Barbell)
2
1
8 reps
60%
60%
5
Nordic Curl
2
AMRAP
RPE 9-10
6
Leg Extension
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
7
Copenhagen Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Tibialis Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
3
1
3 reps
3 reps
3 reps
85%
90%
93%
4
Front Squat (Barbell)
2
1
6 reps
65%
65%
5
Nordic Curl
2
AMRAP
RPE 9
6
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
RPE 10
7
Copenhagen Plank
2
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
2
Tibialis Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
1
1
2
1
2 reps
2 reps
2 reps
2 reps
85%
90%
95%
98%
4
Romanian Deadlift (Barbell)
3
8 reps
60%
5
Nordic Curl
2
AMRAP
RPE 7
6
Leg Extension
3
8 reps
RPE 7
7
Copenhagen Plank
2
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
12 reps
RPE 6-8
2
Overhead Press (Barbell)
5
6 reps
75%
3
Bench Press (Close Grip)
3
1
8 reps
60%
60%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
1
2
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
12 reps
RPE 6-8
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Close Grip)
3
1
10 reps
60%
60%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
1
2
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
9
Seated Row (Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
12 reps
RPE 6-8
2
Overhead Press (Barbell)
1
4
4 reps
4 reps
75%
83%
3
Bench Press (Close Grip)
3
1
8 reps
65%
65%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
1
2
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
12 reps
RPE 6-8
2
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
3 reps
82%
85%
88%
3
Bench Press (Close Grip)
3
1
10 reps
65%
65%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Push Up
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
1
2
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
5
12 reps
RPE 6-8
2
Overhead Press (Barbell)
1
1
2
1
2 reps
2 reps
2 reps
2 reps
85%
90%
95%
98%
3
Bench Press (Close Grip)
2
1
8 reps
70%
70%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5
Push Up
3
AMRAP
RPE 8
6
Lateral Raise (Dumbbell)
2
1
2
12 reps
12 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Bench Press (Barbell)
5
6 reps
75%
3
Overhead Press (Barbell)
2
1
10 reps
60%
60%
4
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
2
1
12 reps
60%
60%
4
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Bench Press (Barbell)
1
4
4 reps
4 reps
80%
85%
3
Overhead Press (Barbell)
2
1
10 reps
65%
65%
4
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Bench Press (Barbell)
1
1
3
2 reps
2 reps
2 reps
80%
85%
92%
3
Overhead Press (Barbell)
2
1
12 reps
65%
65%
4
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
5
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Bench Press (Barbell)
5
6 reps
75%
3
Overhead Press (Barbell)
2
1
8-10 reps
8-12 reps
70%
70%
4
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8.5
RPE 10
2
Tibialis Raise
1
3
AMRAP
AMRAP
RPE 8
RPE 10
3
Standing Pullover (Cable)
1
12 reps
RPE 8
4
Deadlift (Barbell)
4
6 reps
70%
5
Squat (Paused)
3
1
8 reps
60%
60%
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
7
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
8
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
9
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9.5
RPE 10
10
Bicep Curl (Barbell)
3
1
8 reps
60%
60%
11
Reverse Nordic Curl
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
12
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
13
500m Row
2
2 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Deadlift (Barbell)
4
5 reps
75%
3
Squat (Paused)
3
1
10 reps
60%
60%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Pendlay Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
3
1
10 reps
60%
60%
8
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
9
500m Row
1
2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
80%
3
Squat (Paused)
3
1
8 reps
65%
65%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 10
7
Pendlay Row
1
1
8 reps
8 reps
RPE 8
RPE 10
8
Bicep Curl (Barbell)
3
1
8 reps
65%
65%
9
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
500m Row
1
2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
85%
3
Squat (Paused)
3
1
10 reps
65%
65%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Barbell)
3
1
10 reps
65%
65%
8
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
9
500m Row
1
2 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6
2
Deadlift (Barbell)
1
2
1
2 reps
2 reps
2 reps
85%
90%
95%
3
Squat (Paused)
3
8 reps
70%
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5
Rear Delt Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
7
Bicep Curl (Barbell)
3
1
8 reps
70%
70%
8
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
9
500m Row
1
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
RPE 9.5
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Standing Calf Raise
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
2
Tibialis Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9
3
Squat (Barbell)
5 Sets
6 Reps
75%
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
60%
60%
5
Nordic Curl
2 Sets
AMRAP
@9
6
Leg Extension
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
7
Copenhagen Plank
2 Sets
1 mins
Day 3
1
Face Pull
3 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
6 Reps
75%
3
Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
60%
60%
4
Dip (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 2
1
Face Pull
5 Sets
12 Reps
@6-8
2
Overhead Press (Barbell)
5 Sets
6 Reps
75%
3
Bench Press (Close Grip)
3 Sets
1 Set
8 Reps
60%
60%
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
@10
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
@10
Day 4
1
Standing Calf Raise
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@7
@8.5
@10
2
Tibialis Raise
1 Set
3 Sets
AMRAP
AMRAP
@8
@10
3
Standing Pullover (Cable)
1 Set
12 Reps
@8
4
Deadlift (Barbell)
4 Sets
6 Reps
70%
5
Squat (Paused)
3 Sets
1 Set
8 Reps
60%
60%
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9.5
@10
10
Bicep Curl (Barbell)
3 Sets
1 Set
8 Reps
60%
60%
11
Reverse Nordic Curl
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@10
12
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
13
500m Row
2 Sets
2 mins
@8-10
Day 5
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8.5
@9
@9.5
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
@10