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Get strong or die trying

by Ekisel
1 athletes joined

Program Description

This intermediate program is built to build strength. Pun intended

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2025 08:52
  • Last Edited
    Jan 05, 2025 10:37
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BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
11
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
70%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
11
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
80%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
80%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
11
5 reps
5 reps
5 reps
65%
75%
85%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
85%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Abs Crunch (Bodyweight)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
11
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
11
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
70%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
11
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
11
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
11
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
80%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
85%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
85%
2
Face Pull
5
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
11
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Face Pull
5
20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
11
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
70%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
80%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
85%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
85%
2
Plank
5
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
11
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Plank
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
11
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
70%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
11
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
80%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
80%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
65%
70%
75%
85%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
85%
2
Lat Pulldown
5
20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
11
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Lat Pulldown
5
20 reps
RPE 6-7
Week 1
1 / 13 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Sets
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
70%
2
Abs Crunch (Bodyweight)
5 Sets
20 Reps
-
Day 2
1
Stiff Leg Deadlift
1 Set
11 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Face Pull
5 Sets
20 Reps
@6-7
Day 3
1
Bench Press (Barbell)
1 Set
11 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Plank
5 Sets
AMRAP
@9
Day 4
1
Squat (Barbell)
1 Set
11 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
70%
75%
2
Lat Pulldown
5 Sets
20 Reps
@6-7