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PJ’s 9 week 10x6 - 3x3 (accumulation-strength)

by Wilbert J.
1 athletes joined

Program Description

**PJ’s 9 Week 10x6 - 3x3 (Accumulation-Strength)** is a comprehensive 9-week training program designed to build strength and power through a structured approach to barbell training. With workouts scheduled five days a week, you'll focus on major lifts like squats, deadlifts, and bench presses, complemented by accessory movements to enhance muscle balance and stability. Each session is tailored for both novice and intermediate lifters, ensuring progressive overload while maintaining proper form. Get ready to elevate your lifting game and achieve your strength goals with this well-rounded program!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2026 04:42
  • Last Edited
    Feb 22, 2026 06:08
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
Star
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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