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EliteFORCE VOLUME PHASE

by EliteVSOP

Program Description

Unleash your strength with the EliteFORCE VOLUME PHASE, a comprehensive 4-week program designed for all levels—from novice to advanced lifters. With 12 training sessions per week, you’ll engage in high-intensity barbell exercises like squats, bench presses, and deadlifts, focusing on both powerlifting and powerbuilding techniques. Each workout lasts approximately 120 minutes, ensuring you maximize your gains while honing your technique. Get ready to elevate your performance and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 10, 2026 05:58
  • Last Edited
    Feb 10, 2026 07:04
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
15.4%
Hamstrings
15.4%
Chest
12.8%
Triceps
12.8%
Front Delts
12.8%
Abs
7.7%
Adductors
4.1%
Lower Back
3.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6
2
Squat (Low Bar)
3
6 reps
73%
3
Bench Press (Barbell)
2
5 reps
RPE 6
4
Bench Press (Barbell)
3
6 reps
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 7
2
Squat (Low Bar)
3
6 reps
RPE 6
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Bench Press (Barbell)
3
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 8
2
Squat (Low Bar)
3
6 reps
RPE 7
3
Bench Press (Barbell)
2
5 reps
RPE 8
4
Bench Press (Barbell)
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
RPE 7
3
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8
4
Bench Press (Barbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5 reps
73%
2
Tempo Bench Press
3
5 reps
68%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Romanian Deadlift (Barbell)
3
6 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5 reps
RPE 7
2
Tempo Bench Press
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5 reps
RPE 7
2
Tempo Bench Press
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5 reps
RPE 7
2
Tempo Bench Press
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
73%
2
Tempo Squat (Barbell)
3
5 reps
68%
3
Spoto Press
2
5 reps
73%
4
Spoto Press
2
5 reps
68%
5
Deadlift (Barbell)
1
5 reps
RPE 6
6
Deadlift (Barbell)
1
5 reps
73%
7
Deficit Deadlift (Barbell)
2
5 reps
68%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
73%
3
Spoto Press
2
5 reps
73%
4
Spoto Press
2
5 reps
68%
5
Deadlift (Barbell)
1
5 reps
RPE 7
6
Deadlift (Barbell)
1
5 reps
RPE 6
7
Deficit Deadlift (Barbell)
2
5 reps
73%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Spoto Press
2
5 reps
RPE 7
4
Spoto Press
2
5 reps
RPE 6
5
Deadlift (Barbell)
1
5 reps
RPE 8
6
Deadlift (Barbell)
1
5 reps
RPE 7
7
Deficit Deadlift (Barbell)
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Spoto Press
1
1
5 reps
5 reps
RPE 8
RPE 7
4
Spoto Press
2
5 reps
RPE 6
5
Deadlift (Barbell)
1
5 reps
RPE 9
6
Deadlift (Barbell)
1
5 reps
RPE 7.5
7
Deficit Deadlift (Barbell)
2
5 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
5 Reps
@6
2
Squat (Low Bar)
3 Sets
6 Reps
73%
3
Bench Press (Barbell)
2 Sets
5 Reps
@6
4
Bench Press (Barbell)
3 Sets
6 Reps
73%
Day 2
1
Tempo Bench Press
2 Sets
5 Reps
73%
2
Tempo Bench Press
3 Sets
5 Reps
68%
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
@6
4
Romanian Deadlift (Barbell)
3 Sets
6 Reps
73%
Day 3
1
Tempo Squat (Barbell)
2 Sets
5 Reps
73%
2
Tempo Squat (Barbell)
3 Sets
5 Reps
68%
3
Spoto Press
2 Sets
5 Reps
73%
4
Spoto Press
2 Sets
5 Reps
68%
5
Deadlift (Barbell)
1 Set
5 Reps
@6
6
Deadlift (Barbell)
1 Set
5 Reps
73%
7
Deficit Deadlift (Barbell)
2 Sets
5 Reps
68%