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9 Week Base Builder

by socalocmatt
5 athletes joined
4.0
(1 rating)

Program Description

Inspired by Bromley’s “Base Strength.” Build that bigass base to support your peaks. Doesn’t suck that bad at first. Then, the suck kicks in and you’ll start second guessing your life choices. Sorry not sorry. Don’t have access to a CDB, heavy slam ball, or log? Sub it out for an alternative variety or accessory. Pay attention instructions on the first exercises to program in incremental weight increases to your main lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 16, 2024 04:37
  • Last Edited
    Dec 10, 2024 07:25
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
6+ reps
70%
3
Log Press
3
12 reps
RPE 6
4A
Front Raise
2
15 reps
RPE 6
4B
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
5
Overhead Press (Dumbbell)
2
10 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
6+ reps
70%
3
Log Press
4
12 reps
RPE 6
5A
Front Raise
3
15 reps
RPE 6
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
6
Overhead Press (Dumbbell)
3
10 reps
RPE 6
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
1
6+ reps
70%
3
Log Press
5
12 reps
RPE 6
5A
Front Raise
4
15 reps
RPE 6
5B
Lateral Raise (Dumbbell)
4
15 reps
RPE 6
6
Overhead Press (Dumbbell)
4
10 reps
RPE 6
7
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
1
5+ reps
75%
3
Log Press
3
10 reps
RPE 7
5A
Front Raise
2
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6
Circus Dumbbell Press
2
8 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
1
5+ reps
75%
3
Log Press
4
10 reps
RPE 7
5A
Front Raise
3
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
6
Circus Dumbbell Press
3
8 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
1
5+ reps
75%
3
Log Press
5
10 reps
RPE 7
5A
Front Raise
4
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
6
Circus Dumbbell Press
4
8 reps
RPE 7
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Overhead Press (Barbell)
1
4+ reps
80%
3
Log Press
3
8 reps
RPE 8
5A
Front Raise
2
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Circus Dumbbell Press
2
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Overhead Press (Barbell)
1
4+ reps
80%
3
Log Press
4
8 reps
RPE 8
5A
Front Raise
2
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Circus Dumbbell Press
2
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Overhead Press (Barbell)
1
4+ reps
80%
3
Log Press
5
8 reps
RPE 8
5A
Front Raise
2
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Circus Dumbbell Press
2
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Safety Bar Squat
3
12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
5
Bent Over Row (Barbell)
2
10 reps
RPE 6
6
Dumbbell Row
2
15 reps
RPE 6
7
Lat Pulldown
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Safety Bar Squat
4
12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
5
Bent Over Row (Barbell)
3
10 reps
RPE 6
6
Dumbbell Row
3
15 reps
RPE 6
7
Lat Pulldown
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
6+ reps
70%
3
Safety Bar Squat
5
12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6
5
Bent Over Row (Barbell)
4
10 reps
RPE 6
6
Dumbbell Row
4
15 reps
RPE 6
7
Lat Pulldown
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
1
5+ reps
75%
3
Safety Bar Squat
3
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
5
Bent Over Row (Barbell)
2
8 reps
RPE 7
6
Dumbbell Row
2
12 reps
RPE 7
7
Lat Pulldown
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
1
5+ reps
75%
3
Safety Bar Squat
4
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Bent Over Row (Barbell)
3
8 reps
RPE 7
6
Dumbbell Row
3
12 reps
RPE 7
7
Lat Pulldown
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
1
5+ reps
75%
3
Safety Bar Squat
5
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
5
Bent Over Row (Barbell)
4
8 reps
RPE 7
6
Dumbbell Row
4
12 reps
RPE 7
7
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
1
4+ reps
80%
3
Safety Bar Squat
3
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Lat Pulldown
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
1
4+ reps
80%
3
Safety Bar Squat
4
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Lat Pulldown
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Deadlift (Barbell)
1
4+ reps
80%
3
Safety Bar Squat
5
8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bent Over Row (Barbell)
2
8 reps
RPE 8
6
Dumbbell Row
2
12 reps
RPE 8
7
Lat Pulldown
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
6+ reps
70%
3
Pin Press Bench (Barbell)
3
12 reps
RPE 6
4
Skull Crusher
2
15 reps
RPE 6
5
Bench Press (Dumbbell)
2
10 reps
RPE 6
6
Chest Fly (Cable)
2
15 reps
RPE 6
7
Hammer Curl
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
6+ reps
70%
3
Pin Press Bench (Barbell)
4
12 reps
RPE 6
4
Skull Crusher
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
10 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6
7
Hammer Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
1
6+ reps
70%
3
Pin Press Bench (Barbell)
5
12 reps
RPE 6
4
Skull Crusher
4
15 reps
RPE 6
5
Bench Press (Dumbbell)
4
10 reps
RPE 6
6
Chest Fly (Cable)
4
15 reps
RPE 6
7
Hammer Curl
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
1
5+ reps
75%
3
Pin Press Bench (Barbell)
3
10 reps
RPE 7
4
Skull Crusher
2
12 reps
RPE 7
5
Slamball Press
2
8 reps
RPE 7
6
Chest Fly (Cable)
2
12 reps
RPE 7
7
Hammer Curl
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
1
5+ reps
75%
3
Pin Press Bench (Barbell)
4
10 reps
RPE 7
4
Skull Crusher
3
12 reps
RPE 7
5
Slamball Press
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 7
7
Hammer Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
1
5+ reps
75%
3
Pin Press Bench (Barbell)
5
10 reps
RPE 7
4
Skull Crusher
4
12 reps
RPE 7
5
Slamball Press
4
8 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Hammer Curl
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
4+ reps
80%
3
Pin Press Bench (Barbell)
3
8 reps
RPE 8
4
Skull Crusher
2
12 reps
RPE 8
5
Slamball Press
2
8 reps
RPE 8
6
Chest Fly (Cable)
2
12 reps
RPE 8
7
Hammer Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
4+ reps
80%
3
Pin Press Bench (Barbell)
4
8 reps
RPE 8
4
Skull Crusher
2
12 reps
RPE 8
5
Slamball Press
2
8 reps
RPE 8
6
Chest Fly (Cable)
2
12 reps
RPE 8
7
Hammer Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
4+ reps
80%
3
Pin Press Bench (Barbell)
5
8 reps
RPE 8
4
Skull Crusher
2
12 reps
RPE 8
5
Slamball Press
2
8 reps
RPE 8
6
Chest Fly (Cable)
2
12 reps
RPE 8
7
Hammer Curl
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
6+ reps
70%
3
Deficit Deadlift (Barbell)
3
12 reps
RPE 6
4
Lunge (Dumbbell)
2
10 reps
RPE 6
5
Kettlebell Swing
2
15 reps
RPE 6
6
Hip Thrust (Barbell)
2
10 reps
RPE 6
7
Standing Calf Raise
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
6+ reps
70%
3
Deficit Deadlift (Barbell)
4
12 reps
RPE 6
4
Lunge (Dumbbell)
3
10 reps
RPE 6
5
Kettlebell Swing
3
15 reps
RPE 6
6
Hip Thrust (Barbell)
3
10 reps
RPE 6
7
Standing Calf Raise
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
6+ reps
70%
3
Deficit Deadlift (Barbell)
5
12 reps
RPE 6
4
Lunge (Dumbbell)
4
10 reps
RPE 6
5
Kettlebell Swing
4
15 reps
RPE 6
6
Hip Thrust (Barbell)
4
10 reps
RPE 6
7
Standing Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Barbell)
1
5+ reps
75%
3
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
4
Lunge (Dumbbell)
2
8 reps
RPE 7
5
Kettlebell Swing
2
12 reps
RPE 7
6
Hip Thrust (Barbell)
2
8 reps
RPE 7
7
Standing Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Barbell)
1
5+ reps
75%
3
Deficit Deadlift (Barbell)
4
10 reps
RPE 7
4
Lunge (Dumbbell)
3
8 reps
RPE 7
5
Kettlebell Swing
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
8 reps
RPE 7
7
Standing Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Squat (Barbell)
1
5+ reps
75%
3
Deficit Deadlift (Barbell)
5
10 reps
RPE 7
4
Lunge (Dumbbell)
4
8 reps
RPE 7
5
Kettlebell Swing
4
12 reps
RPE 7
6
Hip Thrust (Barbell)
4
8 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
4+ reps
80%
3
Deficit Deadlift (Barbell)
3
8 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 8
5
Kettlebell Swing
2
12 reps
RPE 8
6
Hip Thrust (Barbell)
2
8 reps
RPE 8
7
Standing Calf Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
4+ reps
80%
3
Deficit Deadlift (Barbell)
4
8 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 8
5
Kettlebell Swing
2
12 reps
RPE 8
6
Hip Thrust (Barbell)
2
8 reps
RPE 8
7
Standing Calf Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
4+ reps
80%
3
Deficit Deadlift (Barbell)
5
8 reps
RPE 8
4
Lunge (Dumbbell)
2
8 reps
RPE 8
5
Kettlebell Swing
2
12 reps
RPE 8
6
Hip Thrust (Barbell)
2
8 reps
RPE 8
7
Standing Calf Raise
2
12 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
1 Set
6+ Reps
70%
3
Log Press
3 Sets
12 Reps
@6
4A
Front Raise
2 Sets
15 Reps
@6
4B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6
5
Overhead Press (Dumbbell)
2 Sets
10 Reps
@6
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Safety Bar Squat
3 Sets
12 Reps
@6
4
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@6
5
Bent Over Row (Barbell)
2 Sets
10 Reps
@6
6
Dumbbell Row
2 Sets
15 Reps
@6
7
Lat Pulldown
2 Sets
15 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Pin Press Bench (Barbell)
3 Sets
12 Reps
@6
4
Skull Crusher
2 Sets
15 Reps
@6
5
Bench Press (Dumbbell)
2 Sets
10 Reps
@6
6
Chest Fly (Cable)
2 Sets
15 Reps
@6
7
Hammer Curl
2 Sets
10 Reps
@6
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Deficit Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Lunge (Dumbbell)
2 Sets
10 Reps
@6
5
Kettlebell Swing
2 Sets
15 Reps
@6
6
Hip Thrust (Barbell)
2 Sets
10 Reps
@6
7
Standing Calf Raise
2 Sets
15 Reps
@6