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Building the Pantheon

by Josh M.

Program Description

1-2% increase in 1RMs at the end of each cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 27, 2025 08:05
  • Last Edited
    Aug 03, 2025 03:25

Summary

**Building the Pantheon** is a focused 4-week program designed to sculpt your physique through a blend of strength and hypertrophy training. Committing just three days a week, you'll tackle powerful movements like the Zercher Squat and Overhead Press, targeting major muscle groups for balanced development. Each session ramps up in intensity, ensuring you push your limits while building a solid foundation. Get ready to elevate your strength and redefine your body in just one month!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
15.4%
Front Delts
15.3%
Quadriceps
13.7%
Triceps
13.7%
Glutes
9.2%
Chest
8.1%
Hamstrings
7.7%
Abs
6.2%
Adductors
3.2%
Upper Back
3.2%
Lats
2.3%
Biceps
0.9%
Abductors
0.8%
Rear Delts
0.2%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
60%
70%
80%
60%
3
Lat Prayer
1
100 reps
RPE 8
4
Lateral Raise (Cable)
1
100 reps
RPE 8
5
Dip (Assisted)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
62.5%
72.5%
82.5%
82.5%
3
Lat Prayer
1
100 reps
RPE 8
4
Lateral Raise (Cable)
1
100 reps
RPE 8
5
Dip (Assisted)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
85%
3
Lat Prayer
1
100 reps
RPE 8
4
Lateral Raise (Cable)
1
100 reps
RPE 8
5
Dip (Assisted)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
50%
60%
70%
70%
3
Lat Prayer
1
80 reps
RPE 8
4
Lateral Raise (Cable)
1
80 reps
RPE 8
5
Dip (Assisted)
1
80 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
3
Seated Row (Cable)
1
100 reps
RPE 8
4
Leg Extension
1
100 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
3
Seated Row (Cable)
1
100 reps
RPE 8
4
Leg Extension
1
100 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Seated Row (Cable)
1
100 reps
RPE 8
4
Leg Extension
1
100 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
3
Seated Row (Cable)
1
80 reps
RPE 8
4
Leg Extension
1
80 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
80 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8 reps
8 reps
8 reps
20 reps
60%
70%
80%
40%
2
Overhead Press (Barbell)
1
5 reps
60%
3
Seated Wide-Grip Row (Cable)
1
100 reps
RPE 8
4
Pec Deck (Machine)
1
100 reps
RPE 8
5
Upright Row (Cable)
1
100 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8 reps
8 reps
20 reps
62.5%
72.5%
42.5%
2
Overhead Press (Barbell)
1
5 reps
62.5%
3
Seated Wide-Grip Row (Cable)
1
100 reps
RPE 8
4
Pec Deck (Machine)
1
100 reps
RPE 8
5
Upright Row (Cable)
1
100 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8 reps
8 reps
20 reps
65%
75%
45%
2
Overhead Press (Barbell)
1
5 reps
65%
3
Seated Wide-Grip Row (Cable)
1
100 reps
RPE 8
4
Pec Deck (Machine)
1
100 reps
RPE 8
5
Upright Row (Cable)
1
100 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
8 reps
8 reps
20 reps
50%
60%
30%
2
Overhead Press (Barbell)
1
5 reps
50%
3
Seated Wide-Grip Row (Cable)
1
80 reps
RPE 8
4
Pec Deck (Machine)
1
80 reps
RPE 8
5
Upright Row (Cable)
1
80 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Zercher Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
60%
70%
80%
60%
3
Lat Prayer
1 Set
100 Reps
@8
4
Lateral Raise (Cable)
1 Set
100 Reps
@8
5
Dip (Assisted)
1 Set
100 Reps
@8
Day 2
1
Sumo Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
60%
70%
80%
2
Bench Press (Paused)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
60%
70%
80%
3
Seated Row (Cable)
1 Set
100 Reps
@8
4
Leg Extension
1 Set
100 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
100 Reps
@8
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
20 Reps
60%
70%
80%
40%
2
Overhead Press (Barbell)
10 Sets
5 Reps
60%
3
Seated Wide-Grip Row (Cable)
1 Set
100 Reps
@8
4
Pec Deck (Machine)
1 Set
100 Reps
@8
5
Upright Row (Cable)
1 Set
100 Reps
@8