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BoostcampPNG

Compound only

by Apolo C.
1 athletes joined

Program Description

Be strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 21, 2024 06:13
  • Last Edited
    Nov 20, 2024 05:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Squat (Paused)
4
4 reps
-
3
Barbell Row
4
6 reps
-
4
Bench Press (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Deadlift (Deficit)
4
4 reps
-
3
Overhead Press (Barbell)
4
6 reps
-
4
Pull-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bent Over Row (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
6 reps
-
3
Push Press (Barbell)
4
5 reps
-
4
Chin-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Speed Squat
6
2 reps
-
3
Bench Press (Close Grip)
4
6 reps
-
4
Shrug (Barbell)
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
-
2
Speed Deadlift
6
2 reps
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Barbell Row
4
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Squat (Paused)
4 Sets
4 Reps
-
3
Barbell Row
4 Sets
6 Reps
-
4
Bench Press (Barbell)
5 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Deficit)
4 Sets
4 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
-
4
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
Day 3
1
Front Squat (Barbell)
4 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
3 Reps
@8
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
4
Bent Over Row (Dumbbell)
4 Sets
8 Reps
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
3
Push Press (Barbell)
4 Sets
5 Reps
-
4
Chin-Up (Bodyweight)
4 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
5 Sets
3 Reps
@8.5
2
Speed Squat
6 Sets
2 Reps
-
3
Bench Press (Close Grip)
4 Sets
6 Reps
-
4
Shrug (Barbell)
4 Sets
10 Reps
-
Day 6
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
-
2
Speed Deadlift
6 Sets
2 Reps
-
3
Dip (Bodyweight)
4 Sets
AMRAP
-
4
Barbell Row
4 Sets
8 Reps
-