Program Description
This is a linear program that operates on 12 lifts made to give you the body and strength of a demigod! Each week ramps up the weight! Feel free to rearrange which of the 12 lifts go in which order, this order is just my preference with a bias towards biceps, shoulders, and legs. Weeks 4 & 8 are deload weeks. Make sure to eat lots of food and get plenty of sleep. Start each of the workout sessions with adequate stretching and use about 1-2 warm up sets. If you feel like your muscles are a tight, lower the weight and recover. I’m
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 27, 2024 02:09
- Last EditedFeb 13, 2025 02:30
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
5 reps
5 reps
65%
70%
2
Front Squat (Barbell)
3
8 reps
65%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
5 reps
5 reps
70%
75%
2
Front Squat (Barbell)
3
8 reps
68%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Front Squat (Barbell)
3
8 reps
75%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
65%
2
Front Squat (Barbell)
3
8 reps
65%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Front Squat (Barbell)
3
8 reps
75%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
5 reps
5 reps
75%
82%
2
Front Squat (Barbell)
3
8 reps
77%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Front Squat (Barbell)
3
8 reps
80%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
65%
2
Front Squat (Barbell)
3
8 reps
65%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Cable Crunch
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3
5 reps
5 reps
65%
70%
2
Preacher Curl (EZ Bar)
3
8 reps
65%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3
5 reps
5 reps
70%
75%
2
Preacher Curl (EZ Bar)
3
8 reps
70%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Preacher Curl (EZ Bar)
3
8 reps
72%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
65%
2
Preacher Curl (EZ Bar)
3
8 reps
65%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Preacher Curl (EZ Bar)
3
8 reps
72%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3
5 reps
5 reps
75%
82%
2
Preacher Curl (EZ Bar)
3
8 reps
75%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Preacher Curl (EZ Bar)
3
8 reps
77%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
65%
2
Preacher Curl (EZ Bar)
3
8 reps
65%
3
Shrug (Barbell)
4
10 reps
RPE 8
4
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
65%
70%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
70%
75%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
82%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Jump Squat
3
10 reps
-
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
5 reps
5 reps
65%
70%
2
Seated Overhead Press (Barbell)
3
8 reps
60%
3
Preacher Curl (EZ Bar)
3
6 reps
75%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
5 reps
5 reps
70%
75%
2
Seated Overhead Press (Barbell)
3
8 reps
65%
3
Preacher Curl (EZ Bar)
3
6 reps
77%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Seated Overhead Press (Barbell)
3
8 reps
70%
3
Preacher Curl (EZ Bar)
3
6 reps
77%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
65%
2
Seated Overhead Press (Barbell)
3
8 reps
60%
3
Preacher Curl (EZ Bar)
3
6 reps
65%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
5 reps
5 reps
75%
80%
2
Seated Overhead Press (Barbell)
3
8 reps
70%
3
Preacher Curl (EZ Bar)
3
6 reps
77%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
5 reps
5 reps
75%
82%
2
Seated Overhead Press (Barbell)
3
8 reps
75%
3
Preacher Curl (EZ Bar)
3
6 reps
80%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
5 reps
5 reps
75%
85%
2
Seated Overhead Press (Barbell)
3
8 reps
77%
3
Preacher Curl (EZ Bar)
3
6 reps
82%
4
Cable Crunch
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
65%
2
Seated Overhead Press (Barbell)
3
8 reps
60%
3
Preacher Curl (EZ Bar)
3
6 reps
65%
4
Cable Crunch
4
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Seated Overhead Press (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
65%
70%
2
Front Squat (Barbell)3 Sets
8 Reps
65%
3
Pull-Up (Bodyweight)3 Sets
AMRAP
-
4
Cable Crunch4 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
65%
70%
2
Jump Squat3 Sets
10 Reps
-
3
Lying Tricep Extension (Barbell)4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)3 Sets
6 Reps
65%
Day 4
1
Front Squat (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
65%
70%
2
Seated Overhead Press (Barbell)3 Sets
8 Reps
60%
3
Preacher Curl (EZ Bar)3 Sets
6 Reps
75%
4
Cable Crunch4 Sets
8 Reps
@10
Day 2
1
Bent Over Row (Barbell)2 Sets
3 Sets
5 Reps
5 Reps
65%
70%
2
Preacher Curl (EZ Bar)3 Sets
8 Reps
65%
3
Shrug (Barbell)4 Sets
10 Reps
@8
4
Push Up3 Sets
AMRAP
-