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STT: Vol. 5 - Now That's What I Call Volume 25

by Tank
2 athletes joined

Program Description

Listen up, you underfed, noodle-armed cardio gremlin—Stank Tank Training Volume 5: Now That’s What I Call Volume 25 is here to crank the intensity, shatter your excuses, and build a body so thick it’ll have yo mama beat. This isn’t just a program; it’s a collection of f*ing bangers, the kind that slap you across the face and demand respect. Deadlifts that’ll make your sphincter question its life choices. Squats so heavy your ancestors will feel it. Bench presses so raw you'll have flashbacks to the brig. And we’re not stopping there—every accessory pump is designed to blast your traps, tris, and thighs into dimensions you've only seen in Interstellar. And don’t come at us with that “deload” or “rest day” nonsense. If you’re still wearing headphones and scrolling through Instagram for motivation, stay on the sidelines where you belong. This program is for the ones who show up, load the bar, and throw iron around like it owes them money. This is for the psychos who know that soreness is just weakness leaving the body—forcefully and without a damn apology. Volume 5 is a greatest-hits compilation of pure savagery. By the time you’re done, you'll be smelling colors and seeing sounds, ya little b*tch. Stank Tank Training Volume 5: Now That’s What I Call Volume 25—where bangers hit harder than your childhood trauma, excuses get annihilated, and the only thing soft about you better be that weak-ass smoothie you're throwing in the trash can...so you can either get big and hard, or get lost.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2025 05:52
  • Last Edited
    Jan 30, 2025 02:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3A
Hip Adductor (Machine)
3
10 reps
RPE 7
3B
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3A
Hip Adductor (Machine)
3
10 reps
RPE 7
3B
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3A
Hip Adductor (Machine)
3
10 reps
RPE 7
3B
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3A
Hip Adductor (Machine)
3
10 reps
RPE 7
3B
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2A
Chest Fly (Machine)
3
10 reps
RPE 6.5
2B
Bench Press (Close Grip)
3
10 reps
RPE 6.5
3A
Shoulder Press (Machine)
3
10 reps
RPE 7
3B
Chest Fly (Cable)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2A
Chest Fly (Machine)
3
10 reps
RPE 6.5
2B
Bench Press (Close Grip)
3
10 reps
RPE 6.5
3A
Shoulder Press (Machine)
3
10 reps
RPE 7
3B
Chest Fly (Cable)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7
2A
Chest Fly (Machine)
3
10 reps
RPE 6.5
2B
Bench Press (Close Grip)
3
10 reps
RPE 6.5
3A
Shoulder Press (Machine)
3
10 reps
RPE 7
3B
Chest Fly (Cable)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7
2A
Chest Fly (Machine)
3
10 reps
RPE 6.5
2B
Bench Press (Close Grip)
3
10 reps
RPE 6.5
3A
Shoulder Press (Machine)
3
10 reps
RPE 7
3B
Chest Fly (Cable)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2A
Seated Row (Cable)
3
10 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3A
Shrug (Barbell)
3
10 reps
RPE 6.5
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2A
Seated Row (Cable)
3
10 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3A
Shrug (Barbell)
3
10 reps
RPE 6.5
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 7
2A
Seated Row (Cable)
3
10 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3A
Shrug (Barbell)
3
10 reps
RPE 6.5
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 7
2A
Seated Row (Cable)
3
10 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
3A
Shrug (Barbell)
3
10 reps
RPE 6.5
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
6 reps
RPE 7
1B
Tricep Pushdown (Cable)
4
8 reps
RPE 7
2A
Hammer Curl
4
12 reps
RPE 6.5
2B
Tricep Extension (Cable)
4
12 reps
RPE 6.5
3A
Side Crunch (Cable)
4
15 reps
RPE 7
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
3C
Side Bend (Dumbbell)
4
15 reps
RPE 6.5
4
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
6 reps
RPE 7
1B
Tricep Pushdown (Cable)
4
8 reps
RPE 7
2A
Hammer Curl
4
12 reps
RPE 6.5
2B
Tricep Extension (Cable)
4
12 reps
RPE 6.5
3A
Side Crunch (Cable)
4
15 reps
RPE 7
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
3C
Side Bend (Dumbbell)
4
15 reps
RPE 6.5
4
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
6 reps
RPE 7
1B
Tricep Pushdown (Cable)
4
8 reps
RPE 7
2A
Hammer Curl
4
12 reps
RPE 6.5
2B
Tricep Extension (Cable)
4
12 reps
RPE 6.5
3A
Side Crunch (Cable)
4
15 reps
RPE 7
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
3C
Side Bend (Dumbbell)
4
15 reps
RPE 6.5
4
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
6 reps
RPE 7
1B
Tricep Pushdown (Cable)
4
8 reps
RPE 7
2A
Hammer Curl
4
12 reps
RPE 6.5
2B
Tricep Extension (Cable)
4
12 reps
RPE 6.5
3A
Side Crunch (Cable)
4
15 reps
RPE 7
3B
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 6.5
3C
Side Bend (Dumbbell)
4
15 reps
RPE 6.5
4
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Leg Extension
4
10 reps
RPE 7
3B
Leg Curl
4
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Leg Extension
4
10 reps
RPE 7
3B
Leg Curl
4
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6 reps
RPE 7
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Leg Extension
4
10 reps
RPE 7
3B
Leg Curl
4
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6 reps
RPE 7
2
Lunge (Dumbbell)
4
10 reps
RPE 7
3A
Leg Extension
4
10 reps
RPE 7
3B
Leg Curl
4
10 reps
RPE 7
4
Standing Calf Raise
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2A
Guillotine Press
4
10 reps
RPE 6.5
2B
Lat Pulldown
4
10 reps
RPE 6.5
3A
Low Chest Fly (Cable)
4
12 reps
RPE 6.5
3B
Seated Row (Cable)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2A
Guillotine Press
4
10 reps
RPE 6.5
2B
Lat Pulldown
4
10 reps
RPE 6.5
3A
Low Chest Fly (Cable)
4
12 reps
RPE 6.5
3B
Seated Row (Cable)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2A
Guillotine Press
4
10 reps
RPE 6.5
2B
Lat Pulldown
4
10 reps
RPE 6.5
3A
Low Chest Fly (Cable)
4
12 reps
RPE 6.5
3B
Seated Row (Cable)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2A
Guillotine Press
4
10 reps
RPE 6.5
2B
Lat Pulldown
4
10 reps
RPE 6.5
3A
Low Chest Fly (Cable)
4
12 reps
RPE 6.5
3B
Seated Row (Cable)
4
12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
12 reps
RPE 8
1B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
1C
Front Raise
3
12 reps
RPE 8
2A
Tricep Extension (Dumbbell)
4
15 reps
RPE 7
2B
Alternating Dumbbell Curl
4
12 reps
RPE 6.5
2C
Shrug (Dumbbell)
4
12 reps
RPE 8
3A
Rear Delt Fly (Machine)
4
12 reps
RPE 6.5
3B
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
3C
Cable Crunch
4
12 reps
RPE 8
4
Cardio
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
12 reps
RPE 8
1B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
1C
Front Raise
3
12 reps
RPE 8
2A
Tricep Extension (Dumbbell)
4
15 reps
RPE 7
2B
Alternating Dumbbell Curl
4
12 reps
RPE 6.5
2C
Shrug (Dumbbell)
4
12 reps
RPE 8
3A
Rear Delt Fly (Machine)
4
12 reps
RPE 6.5
3B
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
3C
Cable Crunch
4
12 reps
RPE 8
4
Cardio
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
12 reps
RPE 8
1B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
1C
Front Raise
3
12 reps
RPE 8
2A
Tricep Extension (Dumbbell)
4
15 reps
RPE 7
2B
Alternating Dumbbell Curl
4
12 reps
RPE 6.5
2C
Shrug (Dumbbell)
4
12 reps
RPE 8
3A
Rear Delt Fly (Machine)
4
12 reps
RPE 6.5
3B
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
3C
Cable Crunch
4
12 reps
RPE 8
4
Cardio
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
12 reps
RPE 8
1B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
1C
Front Raise
3
12 reps
RPE 8
2A
Tricep Extension (Dumbbell)
4
15 reps
RPE 7
2B
Alternating Dumbbell Curl
4
12 reps
RPE 6.5
2C
Shrug (Dumbbell)
4
12 reps
RPE 8
3A
Rear Delt Fly (Machine)
4
12 reps
RPE 6.5
3B
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
3C
Cable Crunch
4
12 reps
RPE 8
4
Cardio
1
30 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3A
Hip Adductor (Machine)
3 Sets
10 Reps
@7
3B
Hip Abductor (Machine)
3 Sets
10 Reps
@7
4
Seated Calf Raise
3 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
@7
2A
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
2B
Bench Press (Close Grip)
3 Sets
10 Reps
@6.5
3A
Shoulder Press (Machine)
3 Sets
10 Reps
@7
3B
Chest Fly (Cable)
3 Sets
12 Reps
@6.5
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
@7
2A
Seated Row (Cable)
3 Sets
10 Reps
@6.5
2B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Shrug (Barbell)
3 Sets
10 Reps
@6.5
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
Day 4
1A
Preacher Curl (EZ Bar)
4 Sets
6 Reps
@7
1B
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7
2A
Hammer Curl
4 Sets
12 Reps
@6.5
2B
Tricep Extension (Cable)
4 Sets
12 Reps
@6.5
3A
Side Crunch (Cable)
4 Sets
15 Reps
@7
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
@6.5
3C
Side Bend (Dumbbell)
4 Sets
15 Reps
@6.5
4
Cardio
1 Set
30 mins
-
Day 5
1
Hack Squat
4 Sets
6 Reps
@7
2
Lunge (Dumbbell)
4 Sets
10 Reps
@7
3A
Leg Extension
4 Sets
10 Reps
@7
3B
Leg Curl
4 Sets
10 Reps
@7
4
Standing Calf Raise
4 Sets
12 Reps
@6.5
Day 6
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@7
2A
Guillotine Press
4 Sets
10 Reps
@6.5
2B
Lat Pulldown
4 Sets
10 Reps
@6.5
3A
Low Chest Fly (Cable)
4 Sets
12 Reps
@6.5
3B
Seated Row (Cable)
4 Sets
12 Reps
@7
Day 7
1A
Bicep Curl (Cable)
4 Sets
12 Reps
@8
1B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8
1C
Front Raise
3 Sets
12 Reps
@8
2A
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@7
2B
Alternating Dumbbell Curl
4 Sets
12 Reps
@6.5
2C
Shrug (Dumbbell)
4 Sets
12 Reps
@8
3A
Rear Delt Fly (Machine)
4 Sets
12 Reps
@6.5
3B
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@7
3C
Cable Crunch
4 Sets
12 Reps
@8
4
Cardio
1 Set
30 mins
@10