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The iron addict program

by Fetin C.

Program Description

This all in one program in addition to the strength gain that comes with neural system adaptation with compound exercises, it also allows you to avoid putting hypertrophy in the background with optional isolation exercises.This program is based on the principle of progressive overload.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 08, 2025 10:01
  • Last Edited
    Feb 16, 2025 10:02
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 7
RPE 8
4
Cable Low Row
3
8-10 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
RPE 6.5
RPE 7
3
Leg Extension
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4-6 reps
RPE 6.5
2
Seated Row (Cable)
3
8-10 reps
RPE 7
3
Hip Thrust (Barbell)
2
6-8 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
5
Hamstring Curl
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4-7 reps
4-7 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
1
2
4-6 reps
4-6 reps
RPE 7
RPE 8
3
Bench Press (Close Grip)
4
8-10 reps
RPE 7
4
Leg Extension
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@7
3
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
4
Cable Low Row
3 Sets
8-10 Reps
@7
5
Face Pull
2 Sets
12-15 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8
Day 3
1
Deadlift (Paused)
4 Sets
4-6 Reps
@6.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@6.5
4
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@7
5
Hamstring Curl
2 Sets
10-12 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@8.5
2
Bench Press (Barbell)
1 Set
3 Sets
4-6 Reps
4-6 Reps
@6.5
@7
3
Leg Extension
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
Day 4
1
Squat (Paused)
2 Sets
2 Sets
4-7 Reps
4-7 Reps
@6.5
@7
2
Overhead Press (Barbell)
1 Set
2 Sets
4-6 Reps
4-6 Reps
@7
@8
3
Bench Press (Close Grip)
4 Sets
8-10 Reps
@7
4
Leg Extension
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9