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8-Week Strength Reset

by Daniel Fugisawa
5.0
(1 rating)

Program Description

Rebuild & Prime is an eight-week powerlifting reset for intermediate and advanced lifters who have plateaued or are returning from minor tweaks. The plan pairs low-fatigue competition singles with targeted unilateral and posterior-chain work to correct asymmetries, restore tissue tolerance, and refine technique. Training runs four 90-minute sessions per week, organized into rack-efficient lower days and bench-focused upper days so you spend more time lifting and less time moving around the gym. Most work sits at RPE 6–8 with clear progressions and guardrails, making it compatible with combat sports or conditioning. You finish with stronger hamstrings and hips, cleaner movement, and a clear runway into your next strength block.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 19, 2025 05:36
  • Last Edited
    Oct 24, 2025 10:16

Summary

Embark on a transformative journey with the 8-Week Strength Reset, designed for those ready to elevate their lifting game. This program spans 8 weeks, featuring 4 dedicated training days each week, focusing on compound movements like the Bulgarian Split Squat and Bench Press to build foundational strength. Each session is meticulously crafted to enhance your performance, targeting major muscle groups while promoting balance and stability. Get ready to reset your strength levels and unlock your potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.9%
Hamstrings
18.3%
Quadriceps
14.8%
Front Delts
7.6%
Triceps
7.1%
Upper Back
6.5%
Chest
6.3%
Abs
5.6%
Lower Back
4.9%
Lats
3%
Rear Delts
2.4%
Middle Delts
1.8%
Biceps
1.5%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Military Press (Barbell)
1
2
2
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
4
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Hip Extension
3
10 reps
RPE 8
7
Dip (Weighted)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
5 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
70%
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
8 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Glute-Ham Raise
2
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
70%
60%
2
Bulgarian Split Squat (Barbell)
1
4
5 reps
8 reps
RPE 6
RPE 7
3
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Glute-Ham Raise
2
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
6
Nordic Curl
4
5-8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
5 reps
3 reps
RPE 7
RPE 8
2
Pec Fly (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
70%
60%
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
3 reps
70%
60%
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
4
8-12 reps
RPE 7-8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
4
Hip Extension
3
10 reps
RPE 8
5
Overhead Squat
4
8 reps
RPE 6-7
6
Nordic Curl
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
10 reps
RPE 6
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
3
10 reps
RPE 8
6
Glute-Ham Raise
3
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
5 reps
5 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
10 reps
RPE 6
4
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
5
Hip Extension
3
10 reps
RPE 8
6
Glute-Ham Raise
3
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
4
8 reps
RPE 8
4
Hip Extension
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Glute-Ham Raise
4
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Bulgarian Split Squat (Barbell)
1
2
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
4
8 reps
RPE 8
4
Hip Extension
3
10 reps
RPE 8
5
Single Leg Romanian Deadlift
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Glute-Ham Raise
4
6-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
4
Front Squat (Barbell)
2
2
5 reps
5 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Squat
2
8 reps
RPE 6
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Nordic Curl
4
5-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
5 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Overhead Squat
2
8 reps
RPE 6
4
Pull-Up (Bodyweight)
3
7-10 reps
RPE 7-8
5
Nordic Curl
4
5-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
5 reps
3 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7-8
4
Nordic Curl
4
5-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
5 reps
3 reps
3 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7-8
4
Nordic Curl
4
5-8 reps
RPE 6-7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@7
2
Military Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
5 Reps
3 Reps
@6
@7
@8
3
Bulgarian Split Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@6
@7
4
Sumo Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Single Leg Romanian Deadlift
1 Set
3 Sets
8 Reps
8 Reps
@6
@7
6
Hip Extension
3 Sets
10 Reps
@8
7
Dip (Weighted)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8.5
@8
Day 2
1
Bench Press (Paused)
4 Sets
1 Set
5 Reps
3 Reps
@7
@8
2
Pec Fly (Dumbbell)
3 Sets
8 Reps
@7
3
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
7-10 Reps
@7-8
5
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
@7
6
Nordic Curl
4 Sets
5-8 Reps
@6-7
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@7
2
Bulgarian Split Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
5 Reps
7 Reps
@6
@7
@8
3
Single Leg Romanian Deadlift
1 Set
3 Sets
8 Reps
8 Reps
@6
@7
4
Hip Extension
3 Sets
10 Reps
@8
5
Overhead Squat
4 Sets
8 Reps
@6-7
6
Nordic Curl
3 Sets
5 Reps
@6
Day 4
1
Bench Press (Paused)
2 Sets
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
@7
@8
@8.5
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
@8
4
Front Squat (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
@7
@8
5
Pull-Up (Bodyweight)
3 Sets
7-10 Reps
@7-8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Daniel FugisawaAge 44, Man
9 days ago
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Amazing program