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BoostcampPNG

2025

by Jack H.

Program Description

Improve the deadlift, and to overall bring up the muscular size and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 18, 2025 01:10
  • Last Edited
    Jan 18, 2025 02:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
-
2
Sumo Deadlift (Barbell)
2
2 reps
-
3
Box Squat (Barbell)
3
5 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Leg Press (45 Degrees)
1
1
10 reps
11 reps
-
-
7
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
15 reps
-
2
Seated Hamstring Curl
2
1
10-12 reps
20-30 reps
-
-
3
Bulgarian Split Squat (Barbell)
1
1
10 reps
5 reps
-
-
4
Speed Deadlift
3
2 reps
-
5
Box Squat (Barbell)
2
3 reps
-
6
Leg Press (45 Degrees)
2
1
6 reps
15 reps
RPE 6
RPE 10
7
Pull Through (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
-
2
Sumo Deadlift (Barbell)
2
2 reps
-
3
Box Squat (Barbell)
3
5 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Seated Calf Raise
2
20 reps
-
6
Leg Press (45 Degrees)
1
1
10 reps
11 reps
-
-
7
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Floor Press (Dumbbell)
2
5 reps
-
3
Band Face Pull
3
15 reps
-
4
Deficit Handstand Push Up
2
AMRAP
-
5
Kettlebell Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
2 reps
-
2
Dip (Bodyweight)
1
AMRAP
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Skull Crusher (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
AMRAP
-
2
Floor Press (Dumbbell)
2
5 reps
-
3
Band Face Pull
3
15 reps
-
4
Deficit Handstand Push Up
2
AMRAP
-
5
Kettlebell Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8-10 reps
-
2
Deficit Deadlift (Barbell)
1
10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lying Pullover (Cable)
3
10 reps
-
6
Spider Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
AMRAP
-
1B
Pull-Up (Bodyweight)
3
8-12 reps
-
2
Shrug (Barbell)
3
8 reps
-
3
Cable Low Row
3
10 reps
-
4
Neck Extension
2
20 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
21s (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
8-10 reps
-
2
Deficit Deadlift (Barbell)
1
10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Lying Pullover (Cable)
3
10 reps
-
6
Spider Curl
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Calf Raise (Leg Press)
3 Sets
15 Reps
-
2
Seated Hamstring Curl
2 Sets
1 Set
10-12 Reps
20-30 Reps
-
-
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
10 Reps
5 Reps
-
-
4
Speed Deadlift
3 Sets
2 Reps
-
5
Box Squat (Barbell)
2 Sets
3 Reps
-
6
Leg Press (45 Degrees)
2 Sets
1 Set
6 Reps
15 Reps
@6
@10
7
Pull Through (Cable)
2 Sets
12 Reps
-
Day 2
1
Larsen Press (Barbell)
2 Sets
2 Reps
-
2
Dip (Bodyweight)
1 Set
AMRAP
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
10 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 3
1A
Muscle Up
3 Sets
AMRAP
-
1B
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
2
Shrug (Barbell)
3 Sets
8 Reps
-
3
Cable Low Row
3 Sets
10 Reps
-
4
Neck Extension
2 Sets
20 Reps
-
5
Standing Pullover (Cable)
3 Sets
10 Reps
-
6
21s (EZ Bar)
1 Set
-