Program Description
Made to get out of a bench plateau and still get your squats and deadlifts in. This program takes a heavy toll on your shoulders and elbows so take at least one week off/deload between waves to prevent injuries. Every week ends off with a "test day", which is just an AMRAP on the big 3, if you want to prioritize bench (and you feel like it) you can just move the bench AMRAP to first to manage fatigue better. PS: made by a poverty bencher
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedMar 19, 2024 01:57
- Last EditedDec 23, 2024 02:05
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
78%
2
Bench Press (Paused)
5
5 reps
78%
3
Wide Grip Pull-Up
3
AMRAP
-
4
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
78%
2
Bench Press (Paused)
5
5 reps
78%
3
Wide Grip Pull-Up
3
AMRAP
-
4
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
78%
2
Bench Press (Paused)
5
5 reps
78%
3
Wide Grip Pull-Up
3
AMRAP
-
4
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
81%
2
Bench Press (Paused)
5
5 reps
81%
3
Wide Grip Pull-Up
3
AMRAP
-
4
Sissy Squat
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
78%
2
Bench Press (Paused)
5
5 reps
78%
3
Wide Grip Pull-Up
3
AMRAP
-
4
Sissy Squat
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
75%
3
Pendlay Row
4
8 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
78%
3
Pendlay Row
4
8 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
78%
3
Pendlay Row
4
8 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
78%
3
Pendlay Row
4
8 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
75%
3
Pendlay Row
4
8 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
81%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
4
6-10 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
81%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
4
6-10 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
3 reps
3 reps
84%
81%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
4
6-10 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
3 reps
3 reps
84%
81%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
4
6-10 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
81%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
4
6-10 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Band Pull Apart
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Band Pull Apart
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Band Pull Apart
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Band Pull Apart
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Paused)
5
5 reps
71%
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Band Pull Apart
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
80%
2
Bench Press (Paused)
1
AMRAP
80%
3
Deadlift (Barbell)
1
AMRAP
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
83%
2
Bench Press (Paused)
1
AMRAP
83%
3
Deadlift (Barbell)
1
AMRAP
83%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
87%
2
Bench Press (Paused)
1
AMRAP
87%
3
Deadlift (Barbell)
1
AMRAP
87%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
91%
2
Bench Press (Paused)
1
AMRAP
91%
3
Deadlift (Barbell)
1
AMRAP
91%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
-
2
Bench Press (Paused)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Paused)5 Sets
5 Reps
65%
2
Deadlift (Barbell)5 Sets
5 Reps
75%
3
Pendlay Row4 Sets
8 Reps
@8
4
Back Extension (Weighted)3 Sets
8 Reps
@8
Day 4
1
Squat (Low Bar)1 Set
4 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)5 Sets
5 Reps
71%
3
Bulgarian Split Squat (Barbell)3 Sets
8 Reps
@8
4
Band Pull Apart4 Sets
30 Reps
-
Day 1
1
Squat (Low Bar)5 Sets
5 Reps
78%
2
Bench Press (Paused)5 Sets
5 Reps
78%
3
Wide Grip Pull-Up3 Sets
AMRAP
-
4
Sissy Squat3 Sets
AMRAP
-
Day 3
1
Bench Press (Paused)5 Sets
3 Reps
81%
2
Bench Press (Close Grip)3 Sets
8 Reps
@8
3
Pull-Up (Weighted)4 Sets
6-10 Reps
@9
4
Skull Crusher3 Sets
6-10 Reps
@7.5
Day 5
1
Squat (Low Bar)1 Set
AMRAP
80%
2
Bench Press (Paused)1 Set
AMRAP
80%
3
Deadlift (Barbell)1 Set
AMRAP
80%