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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
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 27, 2025 08:05
  • Last Edited
    Mar 14, 2026 03:39

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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START THE PROGRAM
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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
5
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
5
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
5
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
5
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
3
5 reps
5 reps
5 reps
60%
70%
80%
2
Bench Press (Paused)
1
1
5
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
3
5 reps
5 reps
5 reps
62.5%
72.5%
82.5%
2
Bench Press (Paused)
1
1
5
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
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Paused)
1
1
5
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
3
5 reps
5 reps
5 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
5
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)
10
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
2
1
8 reps
8 reps
20 reps
62.5%
72.5%
42.5%
2
Overhead Press (Barbell)
10
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
2
1
8 reps
8 reps
20 reps
65%
75%
45%
2
Overhead Press (Barbell)
10
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
2
1
8 reps
8 reps
20 reps
50%
60%
30%
2
Overhead Press (Barbell)
10
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