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Turki program

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2 athletes joined

Program Description

To help you get more stronger and more powerful in the three lifts

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 13, 2024 07:31
  • Last Edited
    Nov 18, 2024 07:25
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2
6 reps
4 reps
2 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 6
RPE 7.5
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
1
8 reps
5 reps
2 reps
RPE 6.5
RPE 7.5
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
-
3
Belt Squat
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
2
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
2
Legs Up Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 6
RPE 7
3
Hip Abductor (Machine)
3
10 reps
-
4
Goblet Squat
3
10 reps
-
5
Sit Up
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
6 reps
3 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
2
7 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 7.5
2
Bench Press (Paused)
3
8 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
4
Goblet Squat
3
5 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Close Grip)
2
2
8 reps
5 reps
RPE 6
RPE 7
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
2
2
1
8 reps
6 reps
2 reps
RPE 7
RPE 8
RPE 8.5
3
Hammer Curl
3
10 reps
-
4
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
1
2
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Face Pull
3
10 reps
RPE 7
3
Hack Squat
3
10 reps
RPE 7.5
4
Lat Pulldown
3
8 reps
RPE 7
5
T-Bar Row
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
2
8 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
High Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Hammer Curl
3
10 reps
RPE 7
4
Wrist Curls
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Back Extension
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Face Pull
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
2
2
1
1
8 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Back Extension
3
10 reps
-
3
High Row
3
10 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Front Raise
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Squat (Paused)
2 Sets
1 Set
2 Sets
8 Reps
5 Reps
3 Reps
@6
@7
@8
2
Face Pull
3 Sets
10 Reps
@7
3
Hack Squat
3 Sets
10 Reps
@7.5
4
Lat Pulldown
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
1 Set
2 Sets
6 Reps
4 Reps
2 Reps
@6
@7
@8
2
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
5 Reps
@6
@7.5
3
Leg Press
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
7 Reps
5 Reps
3 Reps
@6
@7
@7.5
2
Bench Press (Paused)
3 Sets
8 Reps
@6.5
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6
4
Goblet Squat
3 Sets
5 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10 Reps
@6.5
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
3
Hammer Curl
3 Sets
10 Reps
@7
4
Wrist Curls
3 Sets
10 Reps
@8
Day 5
1
Sumo Deadlift (Paused)
2 Sets
2 Sets
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
@6
@7.5
@8
@8.5
2
Back Extension
3 Sets
10 Reps
-
3
High Row
3 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
10 Reps
-