Program Description
Intermediate level program for people familiar with the big compound bar bell lifts. Use 85% of your true 1RM as the training max for this programme. I.e. if you can bench press 100kg then enter 85kg as your 1RM max when starting the programme. For subsequent cycles add 5kg to lower body main lifts (squat, dead lift) and 2.5kg to upper body lifts (bench military press).
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedNov 05, 2024 05:04
- Last EditedFeb 17, 2025 11:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Extension
3
8-12 reps
RPE 7
4
Back Extension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Military Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Military Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Military Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Military Press (Barbell)
3
10 reps
50%
3
Dumbbell Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Squat (Barbell)
3
10 reps
50%
3
Good Morning
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
45%
55%
65%
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Bench Press (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)5 Sets
10 Reps
50%
3
Leg Extension3 Sets
8-12 Reps
@7
4
Back Extension3 Sets
AMRAP
@7
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Military Press (Barbell)5 Sets
10 Reps
50%
3
Dumbbell Row3 Sets
8-12 Reps
@7
4
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@7
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@7
Day 4
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)5 Sets
10 Reps
50%
3
Lat Pulldown3 Sets
8-12 Reps
@7
4
Hammer Curl3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)5 Sets
10 Reps
50%
3
Good Morning3 Sets
8-12 Reps
@7
4
Leg Curl3 Sets
8-12 Reps
@7