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Candito

by Gav H.

Program Description

To gain strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 01, 2025 02:24
  • Last Edited
    Jan 09, 2025 06:07
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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 (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Squat (Paused)
3
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
2
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
5 mins
RPE 6
2
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
7 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Squat (Barbell)
2
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Bench Press (Close Grip)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
2
3 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
5 mins
RPE 6
2
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
7 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
2
3 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Plank
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Plank
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Block Pull (Barbell)
3
4 reps
80%
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Abs Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Block Pull (Barbell)
3
4 reps
80%
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Abs Crunch (Weighted)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
2
3 reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
70%
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
5 mins
RPE 6
2
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
7 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Deadlift (Barbell)
2
3 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Chin-Up (Bodyweight)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Overhead Press (Barbell)
2
3 reps
80%
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
-
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
0.5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
10 reps
8 reps
4 reps
3 reps
2 reps
1 reps
1 reps
10%
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
2
3 reps
70%
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Bench Press (Close Grip)
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
60%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Squat (Paused)
3 Sets
3 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hanging Leg Raise
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Plank
3 Sets
0.5 mins
@7