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Alan HIT power-building block 1

by Braden G.
1 athletes joined

Program Description

Gain muscle and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 07, 2024 12:16
  • Last Edited
    Jul 13, 2024 12:58
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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
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 7
3
Neutral Grip Pull Down
2
4-6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
9
Reverse Pec Deck
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 9
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Neutral Grip Pull Down
2
4-6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
9
Reverse Pec Deck
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8-10 reps
RPE 9
3
Neutral Grip Pull Down
2
4-6 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
5
T-Bar Row
2
4-6 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
9
Reverse Pec Deck
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Bench Press (Close Grip)
2
8-10 reps
RPE 6
3
Neutral Grip Pull Down
2
4-6 reps
RPE 6
4
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 7
5
T-Bar Row
2
4-6 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 7
7
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 7
8
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 7
9
Reverse Pec Deck
1
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 8
2
Good Morning
2
6-8 reps
RPE 9
3
Leg Press
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
4-6 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Good Morning
2
6-8 reps
RPE 9
3
Leg Press
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
4-6 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 10
2
Good Morning
2
6-8 reps
RPE 9
3
Leg Press
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
4-6 reps
RPE 10
5
Seated Calf Raise
2
6-8 reps
RPE 10
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Good Morning
2
6-8 reps
RPE 6
3
Leg Press
2
6-8 reps
RPE 7
4
Lying Leg Curl
2
4-6 reps
RPE 7
5
Seated Calf Raise
2
6-8 reps
RPE 7
6
Decline Crunch (Weighted)
2
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
2
Shoulder Press (Machine)
2
4-6 reps
RPE 10
3
Seated Row (Cable)
2
4-6 reps
RPE 10
4
Bench Press (Dumbbell)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
8
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
2
Shoulder Press (Machine)
2
4-6 reps
RPE 10
3
Seated Row (Cable)
2
4-6 reps
RPE 10
4
Bench Press (Dumbbell)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
8
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 10
2
Shoulder Press (Machine)
2
4-6 reps
RPE 10
3
Seated Row (Cable)
2
4-6 reps
RPE 10
4
Bench Press (Dumbbell)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
8
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
4-6 reps
RPE 7
2
Shoulder Press (Machine)
2
4-6 reps
RPE 7
3
Seated Row (Cable)
2
4-6 reps
RPE 7
4
Bench Press (Dumbbell)
2
AMRAP
RPE 7
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 7
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 7
7
Tricep Pushdown (Cable)
2
4-6 reps
RPE 7
8
Reverse Pec Deck
2
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
RPE 6
RPE 8
2
Squat (Paused)
2
6-8 reps
RPE 8.5
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
RPE 7
RPE 9
2
Squat (Paused)
2
6-8 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 10
2
Squat (Paused)
2
6-8 reps
RPE 9.5
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Extension
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
RPE 6
2
Squat (Paused)
2
6-8 reps
RPE 6
3
Stiff Leg Deadlift
2
4-8 reps
RPE 6
4
Leg Extension
2
6-8 reps
RPE 7
5
Standing Calf Raise
2
6-8 reps
RPE 7
6
Hanging Leg Raise
2
AMRAP
RPE 7
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
@8
2
Good Morning
2 Sets
6-8 Reps
@9
3
Leg Press
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
4-6 Reps
@10
5
Seated Calf Raise
2 Sets
6-8 Reps
@10
6
Decline Crunch (Weighted)
2 Sets
6-8 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
4-6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
4-6 Reps
@10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
8
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@7
3
Neutral Grip Pull Down
2 Sets
4-6 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
4-6 Reps
@10
5
T-Bar Row
2 Sets
4-6 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
9
Reverse Pec Deck
1 Set
6-8 Reps
@10
Day 4
1
Squat (Low Bar)
1 Set
1 Set
5 Reps
5 Reps
@6
@8
2
Squat (Paused)
2 Sets
6-8 Reps
@8.5
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10