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Superhuman strength

by TSDLifts
1 athletes joined

Program Description

Program for people who are bored of the normal strength programs this program combines heavy singles with high intensity speed work to make an all round strong lifter with also a focus on building a strong physique

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 29, 2024 12:22
  • Last Edited
    Dec 01, 2024 06:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 7-8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Good Morning
3
8-10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Good Morning
3
8-10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 7-8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Good Morning
3
8-10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Good Morning
3
8-10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 7-8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Good Morning
3
8-10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Back Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Good Morning
3
8-10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
-
-
4
Chest Fly (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
RPE 8
RPE 6
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
RPE 8
RPE 6
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 7
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
6 reps
RPE 8
RPE 6
2
Hack Squat
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Leg Extension
3
12 reps
-
5
Ab Wheel
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
7
Abs Crunch (Machine)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
2 reps
70%
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
RPE 8
2
Seated Military Press (Barbell)
3
6-10 reps
-
3
Bench Press (Barbell)
3
6 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Front Raise
2
15 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Deadlift (Paused)
2 Sets
6 Reps
@7-8
3
Front Squat (Barbell)
3 Sets
6 Reps
@7
4
Good Morning
3 Sets
8-10 Reps
-
5
Hamstring Curl
3 Sets
12 Reps
-
6
Back Extension
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Seated Military Press (Barbell)
3 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
5 Sets
2 Reps
@7
2
Hack Squat
3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Ab Wheel
4 Sets
12 Reps
-
6
Leg Raise (Captain's Chair)
4 Sets
12 Reps
-
7
Abs Crunch (Machine)
4 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Seal Row
3 Sets
8 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
8
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 5
1
Seated Military Press (Barbell)
5 Sets
2 Reps
70%
2
Seated Military Press (Barbell)
3 Sets
6-10 Reps
-
3
Bench Press (Barbell)
3 Sets
6 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Front Raise
2 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
12 Reps
-