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Method (6 week)

by Hugo West
1 athletes joined

Program Description

Method

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 13, 2025 01:11
  • Last Edited
    Jan 20, 2025 10:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
78%
2
Chest Fly (Machine)
1
1
12 reps
12 reps
-
RPE 10
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
81%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
84%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Chest Fly (Machine)
2
12 reps
RPE 10
3
Lateral Raise (Cable)
2
15 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
78%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
81%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Lat Pulldown
2
8 reps
RPE 10
3
Cable Low Row
2
8 reps
RPE 10
4
Standing Pullover (Cable)
2
15 reps
RPE 10
5
Face Pull
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Paused)
3
5 reps
65%
3
Split Squat (Smith Machine)
2
10 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
78%
2
Bench Press (Paused)
3
5 reps
68%
3
Split Squat (Smith Machine)
2
10 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
81%
2
Bench Press (Paused)
3
5 reps
71%
3
Split Squat (Smith Machine)
2
10 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
84%
2
Bench Press (Paused)
3
5 reps
74%
3
Split Squat (Smith Machine)
2
10 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Bench Press (Paused)
3
5 reps
77%
3
Split Squat (Smith Machine)
2
10 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Bench Press (Paused)
3
5 reps
80%
3
Split Squat (Smith Machine)
2
10 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
65%
2
Dip (Weighted)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
68%
2
Dip (Weighted)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
71%
2
Dip (Weighted)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
74%
2
Dip (Weighted)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
77%
2
Dip (Weighted)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
80%
2
Dip (Weighted)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Deadlift (Deficit)
3
5 reps
65%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
78%
2
Deadlift (Deficit)
3
5 reps
68%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
81%
2
Deadlift (Deficit)
3
5 reps
71%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
84%
2
Deadlift (Deficit)
3
5 reps
74%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Deadlift (Deficit)
3
5 reps
77%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Deadlift (Deficit)
3
5 reps
80%
3
Hamstring Curl
3
15 reps
RPE 10
4
Standing Calf Raise
2
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
75%
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Cable Low Row
2 Sets
8 Reps
@10
4
Standing Pullover (Cable)
2 Sets
15 Reps
@10
5
Face Pull
2 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Deadlift (Deficit)
3 Sets
5 Reps
65%
3
Hamstring Curl
3 Sets
15 Reps
@10
4
Standing Calf Raise
2 Sets
15 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
3 Reps
75%
2
Chest Fly (Machine)
2 Sets
12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
15 Reps
@10
4
Incline Bench Press (Smith Machine)
2 Sets
15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
65%
3
Split Squat (Smith Machine)
2 Sets
10 Reps
@10
4
Leg Extension
3 Sets
15 Reps
@10
5
Standing Calf Raise
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
65%
2
Dip (Weighted)
2 Sets
8 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
6
Hammer Curl (Cable)
2 Sets
12 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8