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BoostcampPNG
1000 lbs Club
by RJ Brimmer
2 athletes joined
Program Description
To hit 1000lbs!
Program Overview
Level
Advanced
Goal
Powerlifting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 15, 2024 05:32
Last Edited
Jul 20, 2024 12:50
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Front Squat (Barbell)
4 Sets
8 Reps
60%
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
80%
4
Leg Press (45 Degrees)
1 Set
10+ Reps
100%
5
Seated Calf Raise
1 Set
10+ Reps
100%
6
Standing Calf Raise
1 Set
10 Reps
100%
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Dip (Weighted)
5 Sets
5-10 Reps
@7.5
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 3
1
Stretching
1 Set
30 mins
2
World's Greatest Stretch
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Deficit)
4 Sets
6 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
8 Reps
60%
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
5
Alternating Dumbbell Curl
4 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Plank
5 Sets
1 mins
@10
Day 6
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Squat (Barbell)
8 Sets
2 Reps
60%
3
Deadlift (Barbell)
6 Sets
1 Reps
60%
4
Box Jump
4 Sets
10 Reps
@7
5
Med Ball Slam
4 Sets
15 Reps
@8