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Krazy Kolozy Plan

by John Koeune
5 athletes joined

Program Description

Pain & Torture

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 02, 2024 05:50
  • Last Edited
    Dec 09, 2024 10:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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 (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Seated Military Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Seated Military Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Seated Military Press (Smith Machine)
3
5 reps
85%
4
Seated Military Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Seated Military Press (Smith Machine)
3
5 reps
85%
4
Seated Military Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Bench Press (Smith Machine)
3
5 reps
85%
3
Deadlift (Smith Machine)
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
85%
2
Squat (Smith Machine)
1
AMRAP
85%
3
Bench Press (Smith Machine)
3
5 reps
85%
4
Bench Press (Smith Machine)
1
AMRAP
-
5
Deadlift (Smith Machine)
3
5 reps
85%
6
Deadlift (Smith Machine)
1
AMRAP
85%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5 Reps
85%
2
Bench Press (Smith Machine)
3 Sets
5 Reps
85%
3
Deadlift (Smith Machine)
3 Sets
5 Reps
85%
Day 2
1
Squat (Smith Machine)
3 Sets
5 Reps
85%
2
Seated Military Press (Smith Machine)
3 Sets
5 Reps
85%
3
Deadlift (Smith Machine)
3 Sets
5 Reps
85%
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
85%
2
Bench Press (Smith Machine)
3 Sets
5 Reps
85%
3
Deadlift (Smith Machine)
3 Sets
5 Reps
85%