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Blue Heeler

by Nick M.
3 athletes joined

Program Description

On the main lift, we are going to use plus sets (last set for an amrap) to decide what our weekly jumps are. For every rep over base line, add 1% of your 1 rep max in weight to next week's working sets. For week one, if I hit 20 reps in my amrap set, week two's working percentage would be 55% rather than 50%. Set your max to start as 85% of your true max for any given lift. It's better to start conservatively than crash and burn by week 4. This program will get you huge and strong.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2025 05:08
  • Last Edited
    Feb 12, 2025 12:33
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
50%
2
Squat (Barbell)
1
AMRAP
50%
3
Deficit Deadlift (Barbell)
4
6 reps
75%
4
Leg Extension
4
15 reps
RPE 7
5
Lat Pulldown (Close Grip)
4
15 reps
RPE 7
6
Standing Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
15 reps
50%
2
Squat (Barbell)
1
AMRAP
50%
3
Deficit Deadlift (Barbell)
3
6 reps
75%
4
Leg Extension
3
15 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
50%
2
Deficit Deadlift (Barbell)
2
6 reps
75%
3
Leg Extension
2
15 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
55%
2
Squat (Barbell)
1
AMRAP
55%
3
Deficit Deadlift (Barbell)
4
5 reps
80%
4
Leg Extension
4
12 reps
RPE 7
5
Lat Pulldown (Close Grip)
4
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
12 reps
55%
2
Squat (Barbell)
1
AMRAP
55%
3
Deficit Deadlift (Barbell)
3
5 reps
80%
4
Leg Extension
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
55%
2
Deficit Deadlift (Barbell)
2
5 reps
80%
3
Leg Extension
2
12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
12 reps
RPE 9
5
Standing Calf Raise
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Squat (Barbell)
1
AMRAP
60%
3
Deficit Deadlift (Barbell)
4
4 reps
85%
4
Leg Extension
4
10 reps
RPE 7
5
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
60%
2
Squat (Barbell)
1
AMRAP
60%
3
Deficit Deadlift (Barbell)
3
4 reps
85%
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
60%
2
Deficit Deadlift (Barbell)
2
4 reps
85%
3
Leg Extension
2
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
5
Standing Calf Raise
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Bench Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
4
6 reps
75%
4
Chest Fly (Cable)
4
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
6
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
15 reps
50%
2
Bench Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
3
6 reps
75%
4
Chest Fly (Cable)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
50%
2
Push Press (Barbell)
2
6 reps
75%
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
10 reps
RPE 9
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
55%
2
Bench Press (Barbell)
1
AMRAP
55%
3
Push Press (Barbell)
4
5 reps
80%
4
Chest Fly (Cable)
4
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
6
Skull Crusher (Barbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
12 reps
55%
2
Bench Press (Barbell)
1
AMRAP
55%
3
Push Press (Barbell)
3
5 reps
80%
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
55%
2
Push Press (Barbell)
2
5 reps
80%
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Skull Crusher (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Push Press (Barbell)
4
4 reps
85%
4
Chest Fly (Cable)
4
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 7
6
Skull Crusher (Barbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
60%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Push Press (Barbell)
3
4 reps
85%
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
60%
2
Push Press (Barbell)
2
4 reps
85%
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
6 reps
RPE 9
5
Skull Crusher (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
15 reps
50%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Squat (Paused)
4
6 reps
75%
4
Hamstring Curl
4
15 reps
RPE 7
5
Back Extension (Weighted)
4
15 reps
RPE 7
6
Chest Supported Row (Machine)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
15 reps
50%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Squat (Paused)
3
6 reps
75%
4
Hamstring Curl
3
15 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
RPE 8
6
Chest Supported Row (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
50%
2
Squat (Paused)
2
6 reps
75%
3
Hamstring Curl
2
15 reps
RPE 9
4
Back Extension (Weighted)
2
15 reps
RPE 9
5
Chest Supported Row (Machine)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
55%
2
Deadlift (Barbell)
1
AMRAP
55%
3
Squat (Paused)
4
5 reps
80%
4
Hamstring Curl
4
12 reps
RPE 7
5
Back Extension (Weighted)
4
12 reps
RPE 7
6
Chest Supported Row (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
12 reps
55%
2
Deadlift (Barbell)
1
AMRAP
55%
3
Squat (Paused)
3
5 reps
80%
4
Hamstring Curl
3
12 reps
RPE 8
5
Back Extension (Weighted)
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
55%
2
Squat (Paused)
2
5 reps
80%
3
Hamstring Curl
2
12 reps
RPE 9
4
Back Extension (Weighted)
2
12 reps
RPE 9
5
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Deadlift (Barbell)
1
AMRAP
60%
3
Squat (Paused)
4
4 reps
85%
4
Hamstring Curl
4
10 reps
RPE 7
5
Back Extension (Weighted)
4
10 reps
RPE 7
6
Chest Supported Row (Machine)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
60%
2
Deadlift (Barbell)
1
AMRAP
60%
3
Squat (Paused)
3
4 reps
85%
4
Hamstring Curl
3
10 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 8
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
60%
2
Squat (Paused)
2
4 reps
85%
3
Hamstring Curl
2
10 reps
RPE 9
4
Back Extension (Weighted)
2
10 reps
RPE 9
5
Chest Supported Row (Machine)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15 reps
50%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Bench Press (Paused)
4
6 reps
75%
4
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
5
French Press
4
15 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
7
Bicep Curl (Machine)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
15 reps
50%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Bench Press (Paused)
3
6 reps
75%
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
French Press
3
15 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
7
Bicep Curl (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
50%
2
Bench Press (Paused)
2
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
4
French Press
2
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
6
Bicep Curl (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
55%
2
Overhead Press (Barbell)
1
AMRAP
55%
3
Bench Press (Paused)
4
5 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
5
French Press
4
12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Machine)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
12 reps
55%
2
Overhead Press (Barbell)
1
AMRAP
55%
3
Bench Press (Paused)
3
5 reps
80%
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
French Press
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
7
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
55%
2
Bench Press (Paused)
2
5 reps
80%
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
French Press
2
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
60%
2
Overhead Press (Barbell)
1
AMRAP
60%
3
Bench Press (Paused)
4
4 reps
85%
4
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 7
5
French Press
4
10 reps
RPE 7
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Bicep Curl (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
60%
2
Overhead Press (Barbell)
1
AMRAP
60%
3
Bench Press (Paused)
3
4 reps
85%
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
60%
2
Bench Press (Paused)
2
4 reps
85%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
4
French Press
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Bicep Curl (Machine)
2
10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
2 Sets
15 Reps
50%
2
Squat (Barbell)
1 Set
AMRAP
50%
3
Deficit Deadlift (Barbell)
4 Sets
6 Reps
75%
4
Leg Extension
4 Sets
15 Reps
@7
5
Lat Pulldown (Close Grip)
4 Sets
15 Reps
@7
6
Standing Calf Raise
4 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
4 Sets
6 Reps
75%
4
Chest Fly (Cable)
4 Sets
15 Reps
@7
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
6
Skull Crusher (Barbell)
4 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
2 Sets
15 Reps
50%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Squat (Paused)
4 Sets
6 Reps
75%
4
Hamstring Curl
4 Sets
15 Reps
@7
5
Back Extension (Weighted)
4 Sets
15 Reps
@7
6
Chest Supported Row (Machine)
4 Sets
15 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
15 Reps
50%
2
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Bench Press (Paused)
4 Sets
6 Reps
75%
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@7
5
French Press
4 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
7
Bicep Curl (Machine)
4 Sets
15 Reps
@7