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BoostcampPNG

4 days General Strength split

by Kasjan P.
4 athletes joined

Program Description

Strength on big 3 as well as a pulling movement Building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 12, 2024 01:06
  • Last Edited
    Jul 01, 2024 10:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift
3 Sets
6-10 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)
1 Set
-
Day 2
1
Bench Press (Paused)
1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row
4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@7-10
5
Decline Crunch
4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)
3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl
4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise
4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
-
Day 4
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@7-10
3
Face Pull
3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)
4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@7-10