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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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Glutes
15.2%
Hamstrings
13.4%
Upper Back
9%
Chest
7.4%
Triceps
7%
Lats
7%
Front Delts
5.4%
Lower Back
5.4%
Abs
4.4%
Middle Delts
3.2%
Adductors
3%
Biceps
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-