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BoostcampPNG

Clarence0

by danial

Program Description

Strength + Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    150 minutes
  • Created
    Dec 07, 2024 12:12
  • Last Edited
    Dec 18, 2024 04:15
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
14 reps
RPE 7-8
2
Seated Military Press (Barbell)
5
AMRAP
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 7-8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
14 reps
RPE 7-8
2
Seated Military Press (Barbell)
5
AMRAP
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 7-8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
14 reps
RPE 7-8
2
Seated Military Press (Barbell)
5
AMRAP
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 7-8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
14 reps
RPE 7-8
2
Seated Military Press (Barbell)
5
AMRAP
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 7-8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
12 reps
RPE 7-8
2
Bench Press (Paused)
3
6 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4
Elevated Romanian Deadlifts
3
10 reps
RPE 7-8
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
12 reps
RPE 7-8
2
Bench Press (Paused)
3
6 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4
Elevated Romanian Deadlifts
3
10 reps
RPE 7-8
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
12 reps
RPE 7-8
2
Bench Press (Paused)
3
6 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4
Elevated Romanian Deadlifts
3
10 reps
RPE 7-8
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Front-Foot Elevated Split Squat
4
12 reps
RPE 7-8
2
Bench Press (Paused)
3
6 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4
Elevated Romanian Deadlifts
3
10 reps
RPE 7-8
5A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
5B
Neck Curl
3
12-15 reps
RPE 8
5C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Long Pause Bench Press
5
5 reps
RPE 8-9
3
Sit Up
3
10 reps
RPE 8-10
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Curl
3
12-15 reps
RPE 8
4C
Neck Extension
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
65%
2
Long Pause Bench Press
3
3 reps
65%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6-8
2
Chin-Up (Bodyweight)
5
8 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
4
Dip (Weighted)
3
8 reps
RPE 8-9
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6-8
2
Chin-Up (Bodyweight)
5
8 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
4
Dip (Weighted)
5
8 reps
RPE 8-9
5
Sit Up
3
10 reps
RPE 8-10
6A
Cable Pronations
4
15-20 reps
RPE 8-9
6B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6-8
2
Chin-Up (Bodyweight)
5
8 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
4
Dip (Weighted)
3
8 reps
RPE 8-9
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6-8
2
Chin-Up (Bodyweight)
5
8 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
4
Dip (Weighted)
3
8 reps
RPE 8-9
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7-9
2
Preacher Hammer Curl
4
10 reps
RPE 8-9
3
Decline Skull Crushers
3
10 reps
RPE 7
4
Plank (Weighted)
3
AMRAP
RPE 10
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7-9
2
Preacher Hammer Curl
4
10 reps
RPE 8-9
3
Decline Skull Crushers
3
10 reps
RPE 7
4
Plank (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7-9
2
Preacher Hammer Curl
4
10 reps
RPE 8-9
3
Decline Skull Crushers
3
10 reps
RPE 7
4
Plank (Weighted)
3
AMRAP
RPE 10
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7-9
2
Preacher Hammer Curl
4
10 reps
RPE 8-9
3
Decline Skull Crushers
3
10 reps
RPE 7
4
Plank (Weighted)
3
AMRAP
RPE 10
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Chin-Up (Bodyweight)
4
6 reps
RPE 9
3
Dip (Weighted)
4
6 reps
RPE 9
4
Seated Military Press (Barbell)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Long Pause Bench Press
1
5 reps
65%
3
Chin-Up (Weighted)
3
5 reps
RPE 7
4
Dip (Weighted)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
7 reps
RPE 6-9
2
Deadlift (Barbell)
4
8 reps
RPE 6-8
3
Standing Calf Raise
3
15 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Curl
3
12-15 reps
RPE 8
4C
Neck Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
7 reps
RPE 6-9
2
Deadlift (Barbell)
4
8 reps
RPE 6-8
3
Standing Calf Raise
3
15 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Curl
3
12-15 reps
RPE 8
4C
Neck Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
7 reps
RPE 6-9
2
Deadlift (Barbell)
4
8 reps
RPE 6-8
3
Standing Calf Raise
3
15 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Curl
3
12-15 reps
RPE 8
4C
Neck Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
7 reps
RPE 6-9
2
Deadlift (Barbell)
4
8 reps
RPE 6-8
3
Standing Calf Raise
3
15 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Curl
3
12-15 reps
RPE 8
4C
Neck Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Extension
3
12-15 reps
RPE 8
4C
Neck Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Extension
3
12-15 reps
RPE 8
4C
Neck Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Extension
3
12-15 reps
RPE 8
4C
Neck Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Standing Calf Raise
3
12 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Extension
3
12-15 reps
RPE 8
4C
Neck Curl
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
5 reps
RPE 8-10
2
Deadlift (Barbell)
3
5 reps
RPE 5-7
3
Standing Calf Raise
3
12 reps
RPE 7-8
4A
Trap Bar Power Shrug
3
10-15 reps
RPE 8-9
4B
Neck Curl
3
12-15 reps
RPE 8
4C
Neck Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
5 reps
RPE 10
2
Sit Up
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-8
3
Seated Military Press (Barbell)
6
AMRAP
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Sit Up
3
10 reps
RPE 8-10
6A
Cable Pronations
4
15-20 reps
RPE 8-9
6B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-8
3
Seated Military Press (Barbell)
6
AMRAP
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Sit Up
3
10 reps
RPE 8-10
6A
Cable Pronations
4
15-20 reps
RPE 8-9
6B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-8
3
Seated Military Press (Barbell)
6
AMRAP
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Sit Up
3
10 reps
RPE 8-10
6A
Cable Pronations
4
15-20 reps
RPE 8-9
6B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
8 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-8
3
Seated Military Press (Barbell)
6
AMRAP
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Sit Up
3
10 reps
RPE 8-10
6A
Cable Pronations
4
15-20 reps
RPE 8-9
6B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7-9
2
Long Pause Bench Press
4
6 reps
RPE 7-9
3
Preacher Hammer Curl
5
10 reps
RPE 9
4
Plank (Weighted)
3
AMRAP
RPE 10
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7-9
2
Long Pause Bench Press
4
6 reps
RPE 7-9
3
Preacher Hammer Curl
5
10 reps
RPE 9
4
Plank (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7-9
2
Long Pause Bench Press
4
6 reps
RPE 7-9
3
Preacher Hammer Curl
5
10 reps
RPE 9
4
Plank (Weighted)
3
AMRAP
RPE 10
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7-9
2
Long Pause Bench Press
4
6 reps
RPE 7-9
3
Preacher Hammer Curl
5
10 reps
RPE 9
4
Plank (Weighted)
3
AMRAP
RPE 10
5A
Cable Pronations
4
15-20 reps
RPE 8-9
5B
Wrist Curls
4
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Long Pause Bench Press
5
5 reps
RPE 8-10
3
Sit Up
3
10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
1
5 reps
RPE 10
3
Chin-Up (Weighted)
1
10 reps
RPE 10
4
Dip (Weighted)
1
10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Split Squat (Barbell)
4 Sets
14 Reps
@7-8
2
Seated Military Press (Barbell)
5 Sets
AMRAP
@10
3
Standing Calf Raise
3 Sets
15 Reps
@7-8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6-7
5A
Trap Bar Power Shrug
3 Sets
10-15 Reps
@8-9
5B
Neck Curl
3 Sets
12-15 Reps
@8
5C
Neck Extension
3 Sets
12-15 Reps
@8
Day 3
1
Long Pause Bench Press
5 Sets
7 Reps
@6-9
2
Deadlift (Barbell)
4 Sets
8 Reps
@6-8
3
Standing Calf Raise
3 Sets
15 Reps
@7-8
4A
Trap Bar Power Shrug
3 Sets
10-15 Reps
@8-9
4B
Neck Curl
3 Sets
12-15 Reps
@8
4C
Neck Extension
3 Sets
12-15 Reps
@8
Day 4
1
Squat (Paused)
1 Set
8 Reps
@7-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-8
3
Seated Military Press (Barbell)
6 Sets
AMRAP
@10
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
5
Sit Up
3 Sets
10 Reps
@8-10
6A
Cable Pronations
4 Sets
15-20 Reps
@8-9
6B
Wrist Curls
4 Sets
15-20 Reps
@8-9
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6-8
2
Chin-Up (Bodyweight)
5 Sets
8 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7-8
4
Dip (Weighted)
3 Sets
8 Reps
@8-9
5A
Cable Pronations
4 Sets
15-20 Reps
@8-9
5B
Wrist Curls
4 Sets
15-20 Reps
@8-9