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SIRU SUPER SYSTEM 2.0

by taban B.
3 athletes joined
5.0
(1 rating)

Program Description

bulk season baby

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2024 03:30
  • Last Edited
    Jun 18, 2025 12:14

Summary

Unlock your potential with the SIRU SUPER SYSTEM 2.0, a dynamic 6-week program designed for serious lifters. Committing to 5 days a week, you'll tackle a variety of compound and isolation exercises, including barbell deadlifts, bench presses, and dumbbell lateral raises, ensuring a balanced approach to strength training. Each session is crafted to push your limits, enhance muscle growth, and improve overall performance. Get ready to transform your physique and elevate your training game!
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
2
6 reps
3 reps
80%
85%
3
Squat (Barbell)
1
2
6 reps
3 reps
80%
85%
4
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
3
6 reps
3 reps
80%
85%
3
Squat (Barbell)
1
3
6 reps
3 reps
80%
85%
4
Hammer Curl
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
1
2
6 reps
3 reps
85%
90%
3
Squat (Barbell)
1
2
6 reps
3 reps
85%
90%
4
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
95%
2
Squat (Barbell)
1
2
3 reps
3 reps
90%
95%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
3
Hammer Curl
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
3 reps
80%
85%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
3 reps
80%
85%
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
3
Lat Pulldown
4
8-12 reps
RPE 8
4
Standing Calf Raise
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
3 reps
85%
90%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
95%
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Standing Calf Raise
3
8-12 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Paused)
3
6-8 reps
70%
3
Floor Press (Dumbbell)
3
8-10 reps
80%
4
Squat (Paused)
3
6-8 reps
70%
5
Box Squat (Barbell)
3
8-10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8.5
2
Bench Press (Paused)
4
6-8 reps
70%
3
Floor Press (Dumbbell)
4
8-10 reps
80%
4
Squat (Paused)
4
6-8 reps
70%
5
Box Squat (Barbell)
4
8-10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
6-8 reps
75%
3
Floor Press (Dumbbell)
3
8-10 reps
85%
4
Squat (Paused)
3
6-8 reps
75%
5
Box Squat (Barbell)
3
8-10 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
3 reps
95%
2
Box Squat (Barbell)
3
3 reps
95%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
3 reps
95%
2
Box Squat (Barbell)
3
3 reps
95%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
70%
2
Block Pull (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6-8 reps
70%
2
Block Pull (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
75%
2
Block Pull (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
85%
90%
95%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3 reps
90%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3 reps
90%
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
2
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
4
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
3
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
3
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
3
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
3 Reps
80%
85%
3
Squat (Barbell)
1 Set
2 Sets
6 Reps
3 Reps
80%
85%
4
Hammer Curl
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
3 Reps
80%
85%
2
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
Day 4
1
Deadlift (Deficit)
3 Sets
6-8 Reps
70%
2
Block Pull (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
80%
85%
90%
3
Dumbbell Row
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8
3
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bench Press (Paused)
3 Sets
6-8 Reps
70%
3
Floor Press (Dumbbell)
3 Sets
8-10 Reps
80%
4
Squat (Paused)
3 Sets
6-8 Reps
70%
5
Box Squat (Barbell)
3 Sets
8-10 Reps
80%