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Fawaz training program

by Fawaz A.
2 athletes joined
5.0
(1 rating)

Program Description

To improve your power in deadlift and squat and bench press

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 07:54
  • Last Edited
    Jan 22, 2025 08:31
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Paused)
1
2 reps
70%
2
Squat (Barbell)
3
6 reps
60%
3
Bench Press (Paused)
2
3
3 reps
6 reps
70%
60%
4
Hanging Toes To Bar
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
75%
2
Tempo Squat (Barbell)
3
4 reps
65%
3
Bench Press (Paused)
2
3 reps
75%
4
Tempo Bench Press
3
4 reps
65%
5
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
80%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Long Pause Bench Press
2
2 reps
80%
4
Tempo Bench Press
3
4 reps
70%
5
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
85%
2
Tempo Squat (Barbell)
3
4 reps
75%
3
Long Pause Bench Press
2
3 reps
85%
4
Tempo Bench Press
3
4 reps
75%
5
Dip (Bodyweight)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
70%
2
Deadlift (Barbell)
3
6 reps
60%
3
Pendlay Row
4
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
8 reps
RPE 7.5
5
Dumbbell Row
4
8 reps
RPE 7.5
6
Tricep Extension (Cable)
4
8 reps
RPE 7.5
7
Copenhagen Plank
4
0.5 mins
RPE 6.5-7
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
75%
2
Deadlift (Paused)
3
5 reps
65%
3
Pendlay Row
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
7
Copenhagen Plank
4
0.5 mins
RPE 8
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
80%
2
Deadlift (Paused)
3
5 reps
70%
3
Pendlay Row
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
7
Copenhagen Plank
4
0.5 mins
RPE 8
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
85%
2
Deadlift (Paused)
3
5 reps
75%
3
Pendlay Row
4
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
7
Copenhagen Plank
4
0.5 reps
RPE 8
8
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
60%
2
Clean and Press
4
4 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Machine)
3
8 reps
RPE 7.5
5
High Pull
3
8 reps
RPE 6.5
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Box Jump
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
65%
2
Clean and Press
4
4 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 8
5
High Pull
3
8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7
Box Jump
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
70%
2
Clean and Press
4
4 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 8
5
High Pull
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Box Jump
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
75%
2
Clean and Press
4
4 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 8
5
High Pull
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
7
Box Jump
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
65%
2
Bench Press (Paused)
4
4 reps
65%
3
Deadlift (Barbell)
3
4 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
2 reps
70%
75%
2
Bench Press (Paused)
1
3
4 reps
2 reps
70%
75%
3
Deadlift (Barbell)
1
2
4 reps
2 reps
70%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
2 reps
75%
80%
2
Bench Press (Paused)
1
3
4 reps
2 reps
75%
80%
3
Deadlift (Barbell)
1
2
4 reps
2 reps
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
2 reps
80%
85%
2
Bench Press (Paused)
2
2
2 reps
1 reps
85%
90%
3
Deadlift (Barbell)
1
2
4 reps
2 reps
80%
85%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Paused)
1 Set
2 Reps
70%
2
Squat (Barbell)
3 Sets
6 Reps
60%
3
Bench Press (Paused)
2 Sets
3 Sets
3 Reps
6 Reps
70%
60%
4
Hanging Toes To Bar
4 Sets
10 Reps
@8.5
Day 2
1
Deadlift (Paused)
1 Set
2 Reps
70%
2
Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Pendlay Row
4 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7.5
5
Dumbbell Row
4 Sets
8 Reps
@7.5
6
Tricep Extension (Cable)
4 Sets
8 Reps
@7.5
7
Copenhagen Plank
4 Sets
0.5 mins
@6.5-7
8
Glute Bridge (Bodyweight)
3 Sets
20 Reps
@8
Day 3
1
Spoto Press
3 Sets
5 Reps
60%
2
Clean and Press
4 Sets
4 Reps
@7.5
3
Lat Pulldown
3 Sets
8 Reps
@7.5
4
Bicep Curl (Machine)
3 Sets
8 Reps
@7.5
5
High Pull
3 Sets
8 Reps
@6.5
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6.5
7
Box Jump
3 Sets
8-10 Reps
@6.5
Day 4
1
Squat (Barbell)
3 Sets
4 Reps
65%
2
Bench Press (Paused)
4 Sets
4 Reps
65%
3
Deadlift (Barbell)
3 Sets
4 Reps
65%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Fawaz A.Age 48, Man
a month ago
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program For me and my team in the gym Keep going strong