logo
BoostcampPNG

Doug program block 2

by Braden G.
18 athletes joined

Program Description

I will update this weekly for you based on the feedback from you. So every week looks the same right now but I will edit them once you complete a week. Once the workouts are complete use the share feature and send them to me. This is meant to go as Day 1 day 2 day 3 day 4 rest day 5 rest. For accessory movements make sure your technique and rest times stay similar to make measurable progress. And then progress them by adding more weight or reps when possible. The app keeps track of everything to make this simple to do.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 07, 2024 01:20
  • Last Edited
    Dec 13, 2024 12:34
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
65%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 7
5
Hanging Leg Raise
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Chest Supported Row (Dumbbell)
3
4-8 reps
RPE 8
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
83%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7.5
3
Pull-Up (Weighted)
1
4-6 reps
RPE 8
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
5
Chest Supported Row (Dumbbell)
3
4-8 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
86%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8.5
3
Pull-Up (Weighted)
1
2
4-6 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
3
4-8 reps
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6-6.5
RPE 7.5-8
RPE 9.5-10
2
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 9
3
Pull-Up (Weighted)
1
2
4-6 reps
6-10 reps
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
3
4-8 reps
RPE 9
5
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
67%
2
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 7
3
Chest Fly (Machine)
2
6-8 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
6-9 reps
RPE 7
5
Incline Curl (Dumbbell)
3
4-9 reps
RPE 7
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
4-10 reps
RPE 8
3
Chest Fly (Machine)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8.5-9
5
Incline Curl (Dumbbell)
3
4-9 reps
RPE 8.5-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
80%
82%
84%
2
Incline Bench Press (Dumbbell)
3
4-10 reps
RPE 8
3
Chest Fly (Machine)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8.5-9
5
Incline Curl (Dumbbell)
3
4-9 reps
RPE 8.5-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
84%
86%
88%
2
Incline Bench Press (Dumbbell)
3
4-10 reps
RPE 8
3
Chest Fly (Machine)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8.5-9
5
Incline Curl (Dumbbell)
3
4-9 reps
RPE 8.5-9
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6-6.5
RPE 7.5-8
RPE 9.5-10
2
Incline Bench Press (Dumbbell)
3
4-10 reps
RPE 8
3
Chest Fly (Machine)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5-9
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 8.5-9
6
Skull Crusher (Barbell)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
57%
2
Lunge (Barbell)
2
6-8 reps
RPE 6
3
Nordic Curl
2
10-12 reps
RPE 7
4
Step-Up (Weighted)
2
4-8 reps
RPE 6
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Lunge (Barbell)
2
6-8 reps
RPE 8
3
Nordic Curl
3
10-12 reps
RPE 8-9
4
Step-Up (Weighted)
2
4-8 reps
RPE 8
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
78%
2
Lunge (Barbell)
2
6-8 reps
RPE 9
3
Nordic Curl
3
12-14 reps
RPE 8-9
4
Step-Up (Weighted)
2
4-8 reps
RPE 9
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
81%
2
Lunge (Barbell)
2
6-8 reps
RPE 9
3
Nordic Curl
3
12-14 reps
RPE 8-9
4
Step-Up (Weighted)
2
4-8 reps
RPE 9
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6-6.5
RPE 7.5-8
RPE 9.5-10
2
Lunge (Barbell)
1
6-8 reps
RPE 9
3
Nordic Curl
3
12-14 reps
RPE 8-9
4
Step-Up (Weighted)
1
4-8 reps
RPE 9
5
Decline Crunch (Weighted)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 7
2
Overhead Press (Barbell)
3
4-6 reps
RPE 6
3
Pendlay Row
3
4-6 reps
RPE 6
4
Dip (Weighted)
2
6-10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
7-8 reps
RPE 7
6
Hammer Curl
2
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
2
Overhead Press (Barbell)
3
4-6 reps
RPE 8
3
Pendlay Row
3
4-6 reps
RPE 8
4
Dip (Weighted)
2
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
7-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 8.5
4
Dip (Weighted)
2
6-10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
7-8 reps
RPE 9
6
Hammer Curl
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
7-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 6-6.5
RPE 7.5-8
RPE 9-9.5
2
3 Count Pause Bench
2
3 reps
RPE 9
3
Larsen Press (Barbell)
2
6 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4 reps
RPE 6
2
3 Count Pause Bench
3
3 reps
RPE 6
3
Larsen Press (Barbell)
3
6 reps
RPE 6
4
Face Pull
2
6-8 reps
RPE 7
5
Single Arm Overhead Tricep Extension
3
1
6-8 reps
6-8 reps
RPE 7
RPE 9
6
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
3 Count Pause Bench
3
3 reps
RPE 7
3
Larsen Press (Barbell)
3
6 reps
RPE 7
4
Face Pull
2
6-8 reps
RPE 9
5
Single Arm Overhead Tricep Extension
4
6-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 8
2
3 Count Pause Bench
3
3 reps
RPE 8
3
Larsen Press (Barbell)
3
6 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 9
5
Single Arm Overhead Tricep Extension
4
6-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
3 Count Pause Bench
3
3 reps
RPE 8.5
3
Larsen Press (Barbell)
3
6 reps
RPE 8.5
4
Single Arm Overhead Tricep Extension
6
6-8 reps
RPE 9
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
67%
2
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@7
3
Chest Fly (Machine)
2 Sets
6-8 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
6-9 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
4-9 Reps
@7
6
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@7
Day 1
1
Deadlift (Barbell)
3 Sets
4 Reps
65%
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@6
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@7
4
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
@7
5
Hanging Leg Raise
2 Sets
AMRAP
@7
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
57%
2
Lunge (Barbell)
2 Sets
6-8 Reps
@6
3
Nordic Curl
2 Sets
10-12 Reps
@7
4
Step-Up (Weighted)
2 Sets
4-8 Reps
@6
5
Decline Crunch (Weighted)
2 Sets
4-8 Reps
@7
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@7
2
Overhead Press (Barbell)
3 Sets
4-6 Reps
@6
3
Pendlay Row
3 Sets
4-6 Reps
@6
4
Dip (Weighted)
2 Sets
6-10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
7-8 Reps
@7
6
Hammer Curl
2 Sets
6-8 Reps
@7
Day 5
1
Squat (Paused)
2 Sets
4 Reps
@6
2
3 Count Pause Bench
3 Sets
3 Reps
@6
3
Larsen Press (Barbell)
3 Sets
6 Reps
@6
4
Face Pull
2 Sets
6-8 Reps
@7
5
Single Arm Overhead Tricep Extension
3 Sets
1 Set
6-8 Reps
6-8 Reps
@7
@9
6
Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@7