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753

by Scott T.
3 athletes joined

Program Description

Get strong

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 17, 2024 06:53
  • Last Edited
    Dec 31, 2024 10:48
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
60%
65%
70%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Abs Crunch (Weighted)
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
65%
70%
75%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Abs Crunch (Weighted)
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
70%
75%
80%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Abs Crunch (Weighted)
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
60%
65%
70%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Hanging Knee Raise
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
65%
70%
75%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Hanging Knee Raise
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
70%
75%
80%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Hanging Knee Raise
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
60%
65%
70%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
50%
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
65%
70%
75%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
50%
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
70%
75%
80%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
50%
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
65%
70%
2
Bench Press (Barbell)
7 Sets
3 Reps
50%
3
Abs Crunch (Weighted)
3 Sets
7 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
65%
70%
2
Bent Over Row (Barbell)
3 Sets
7 Reps
@7
3
Lat Pulldown (Neutral Grip)
3 Sets
7 Reps
-
4
Dead Hang
2 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
65%
70%
2
Squat (Barbell)
7 Sets
3 Reps
50%
3
Tricep Pushdown (Cable)
3 Sets
7 Reps
@7
4
Pullover (Dumbbell)
3 Sets
7 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@7
2
Hanging Knee Raise
3 Sets
7 Reps
@7
3
Bicep Curl (Barbell)
3 Sets
7 Reps
@7
4
Seated Row (Cable)
3 Sets
7 Reps
@7