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Mikes training

by Michael Hernandez

Program Description

Heavy Medium Light split for squats and bench press. Deadlift once a week.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 31, 2025 03:25
  • Last Edited
    Nov 06, 2025 02:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
10.8%
Triceps
9%
Middle Delts
8.3%
Hamstrings
7.9%
Front Delts
7.8%
Glutes
7.4%
Biceps
6.8%
Rear Delts
6.3%
Calves
6.1%
Lats
4.8%
Chest
4.2%
Abs
3%
Lower Back
2.3%
Adductors
1.5%
Forearms
0.9%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
2
2
12 reps
10 reps
-
-
3
Leg Curl
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
2
2
12 reps
10 reps
-
-
3
Leg Curl
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
2
2
12 reps
10 reps
-
-
3
Leg Curl
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
2
2
12 reps
10 reps
-
-
3
Leg Curl
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
2
2
12 reps
10 reps
-
-
3
Leg Curl
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
2
2
12 reps
10 reps
-
-
3
Leg Curl
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Face Pull
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bent Over Row (Barbell)
4
12 reps
-
4
Leg Press
2
2
15 reps
12 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bent Over Row (Barbell)
4
12 reps
-
4
Leg Press
2
2
15 reps
12 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bent Over Row (Barbell)
4
12 reps
-
4
Leg Press
2
2
15 reps
12 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bent Over Row (Barbell)
4
12 reps
-
4
Leg Press
2
2
15 reps
12 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bent Over Row (Barbell)
4
12 reps
-
4
Leg Press
2
2
15 reps
12 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bent Over Row (Barbell)
4
12 reps
-
4
Leg Press
2
2
15 reps
12 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Leg Extension
4
12 reps
-
7
Seated Calf Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Viking Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Machine)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Bicep Curl (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Viking Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Machine)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Bicep Curl (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Viking Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Machine)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Bicep Curl (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Viking Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Machine)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Bicep Curl (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Viking Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Machine)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Bicep Curl (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull-Up (Weighted)
3
10 reps
-
4
Viking Press
2
1
1
15 reps
12 reps
10 reps
-
-
-
5
Lateral Raise (Machine)
4
12 reps
-
6
Face Pull
3
15 reps
-
7
Bicep Curl (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
5 reps
60%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
5 reps
60%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
5 reps
60%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
5 reps
60%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
5 reps
60%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
5 reps
60%
3
Bent Over Row (Barbell)
2
2
15 reps
12 reps
-
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Face Pull
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
-
3
Seated Calf Raise
2
2
15 reps
12 reps
-
-
4
Face Pull
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
-
3
Seated Calf Raise
2
2
15 reps
12 reps
-
-
4
Face Pull
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
-
3
Seated Calf Raise
2
2
15 reps
12 reps
-
-
4
Face Pull
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
-
3
Seated Calf Raise
2
2
15 reps
12 reps
-
-
4
Face Pull
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
-
3
Seated Calf Raise
2
2
15 reps
12 reps
-
-
4
Face Pull
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
-
3
Seated Calf Raise
2
2
15 reps
12 reps
-
-
4
Face Pull
4
15 reps
-
5
Bicep Curl (Cable)
4
15 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Face Pull
4 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Pull-Up (Weighted)
3 Sets
10 Reps
-
4
Viking Press
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Lateral Raise (Machine)
4 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Bicep Curl (Machine)
4 Sets
15 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
60%
2
Squat (Barbell)
3 Sets
5 Reps
60%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-
6
Face Pull
4 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
-
-
4
Face Pull
4 Sets
15 Reps
-
5
Bicep Curl (Cable)
4 Sets
15 Reps
-
6
Lateral Raise (Machine)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
80%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
4 Sets
12 Reps
-
4
Leg Press
2 Sets
2 Sets
15 Reps
12 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
-
6
Leg Extension
4 Sets
12 Reps
-
7
Seated Calf Raise
4 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Overhead Press (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
3
Leg Curl
4 Sets
12 Reps
-
4
Bicep Curl (Cable)
4 Sets
12 Reps
-
5
Face Pull
4 Sets
15 Reps
-