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PJ’s PDS (Progressive Density Strength)

by Wilbert J.
6 athletes joined

Program Description

Accumulation Phase → Intensification Phase → Performance Peak. 6 Weeks Volume. 3 Weeks Peak. 9-week strength and size block built around one principle: Build the base. Then weaponize it. Phase 1 — Volume Foundation (Weeks 1–6) • Main lifts: 10x6 • Moderate RPE (7–8 range) • High total volume to drive hypertrophy, work capacity, and technical mastery • Linear weekly progression This phase builds the armor — size, tolerance to heavy loading, and bar speed under fatigue. Phase 2 — Intensification & Peak (Weeks 7–9) • Week 7: 5x5 • Week 8: 4x4 • Week 9: 3x3 • RPE climbs toward 8.5–9 Volume drops. Intensity rises. Strength expresses. This phase converts accumulated volume into measurable max strength. Who This Is For • Lifters training 4–5 days per week • Athletes who want both size and real barbell strength • Anyone who thrives on structured progression Expected Outcome • Noticeable hypertrophy from 6 weeks of 10x6 • Increased work capacity • New rep PRs or 1RM PR potential by Week 9

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2026 04:42
  • Last Edited
    Mar 26, 2026 12:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Glutes
10.2%
Hamstrings
10.2%
Quadriceps
9.1%
Front Delts
8.8%
Biceps
7.6%
Upper Back
7.3%
Chest
7.1%
Abs
6.7%
Lats
5.6%
Lower Back
4.2%
Middle Delts
4%
Forearms
3%
Rear Delts
2.4%
Adductors
1.5%
Calves
1.1%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8.5
3
Leg Press
3
8 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
3
Leg Press
3
12 reps
RPE 7.5
4
Standing Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
RPE 7.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
RPE 7.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
RPE 7.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
RPE 7.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
RPE 7.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
6 reps
RPE 7.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 7
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Curl (Barbell)
3
12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 7.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 7.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 7.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 7.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 7.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
RPE 7.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Front Squat (Barbell)
4
8 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 7.5
4
Back Extension
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
6 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 9
2
Bench Press (Close Grip)
4
8 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10 reps
RPE 7.5
6
JM Press (Dumbbell)
4
10 reps
RPE 7.5
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
10 Sets
6 Reps
@7.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Leg Press
3 Sets
12 Reps
@7.5
4
Standing Calf Raise
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
10 Sets
6 Reps
@7.5
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
5 Reps
@7.5
2
Front Squat (Barbell)
4 Sets
8 Reps
@7.5
3
Hamstring Curl
3 Sets
12 Reps
@7.5
4
Back Extension
3 Sets
12 Reps
@7.5
Day 5
1
Overhead Press (Barbell)
8 Sets
6 Reps
@7.5
2
Bench Press (Close Grip)
4 Sets
8 Reps
@7.5
3
Lat Pulldown
4 Sets
10 Reps
@7.5
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5
Preacher Curl (EZ Bar)
4 Sets
10 Reps
@7.5
6
JM Press (Dumbbell)
4 Sets
10 Reps
@7.5
Day 3
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Reverse Curl (Barbell)
3 Sets
12 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
7
Hanging Leg Raise
3 Sets
12 Reps
@7