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Grizzly strength

by Keane T.
6 athletes joined

Program Description

Grizzly strength is designed for anyone who wants to get strong, whether it's for strongman or powerlifting

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 02, 2024 03:59
  • Last Edited
    Sep 23, 2024 01:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
78%
2
Push Press (Barbell)
3
2 reps
74%
3
Deadlift (Barbell)
1
3
1 reps
4 reps
-
78%
4
Deadlift (Paused)
2
2 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 10
6
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
-
78%
2
Push Press (Barbell)
3
3 reps
74%
3
Deadlift (Barbell)
1
3
1 reps
5 reps
-
78%
4
Deadlift (Paused)
2
3 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 10
6
Lat Pulldown
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
6 reps
-
78%
2
Push Press (Barbell)
3
4 reps
74%
3
Deadlift (Barbell)
1
3
1 reps
6 reps
-
78%
4
Deadlift (Paused)
2
4 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Push Press (Barbell)
3
2 reps
77%
3
Deadlift (Barbell)
1
3
1 reps
4 reps
-
81%
4
Deadlift (Paused)
2
2 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 10
6
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
-
81%
2
Push Press (Barbell)
3
3 reps
77%
3
Deadlift (Barbell)
1
3
1 reps
5 reps
-
81%
4
Deadlift (Paused)
2
3 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 10
6
Lat Pulldown
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
6 reps
-
81%
2
Push Press (Barbell)
3
4 reps
77%
3
Deadlift (Barbell)
1
3
1 reps
6 reps
-
81%
4
Deadlift (Paused)
2
4 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Push Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
1
3
1 reps
4 reps
-
84%
4
Deadlift (Paused)
2
2 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 10
6
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
-
84%
2
Push Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
1
3
1 reps
5 reps
-
84%
4
Deadlift (Paused)
2
3 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 10
6
Lat Pulldown
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
6 reps
-
84%
2
Push Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
1
3
1 reps
6 reps
-
84%
4
Deadlift (Paused)
2
4 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
2 reps
-
86%
2
Deadlift (Barbell)
1
3
1 reps
2 reps
-
86%
3
Deadlift (Paused)
2
2 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
1 reps
2 reps
-
88%
2
Deadlift (Barbell)
1
4
1 reps
2 reps
-
88%
3
Deadlift (Paused)
2
2 reps
84%
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
78%
2
Bench Press (Paused)
3
2 reps
74%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
-
78%
2
Bench Press (Paused)
3
3 reps
74%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
5 reps
73%
5
Tempo Squat (Barbell)
3
3 reps
70%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
-
78%
2
Bench Press (Paused)
3
4 reps
74%
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
6 reps
73%
5
Tempo Squat (Barbell)
3
4 reps
70%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Bench Press (Paused)
3
2 reps
77%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
4 reps
76%
5
Tempo Squat (Barbell)
3
2 reps
73%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
-
81%
2
Bench Press (Paused)
3
3 reps
77%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
5 reps
76%
5
Tempo Squat (Barbell)
3
3 reps
73%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
-
81%
2
Bench Press (Paused)
3
4 reps
77%
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
6 reps
76%
5
Tempo Squat (Barbell)
3
4 reps
73%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Bench Press (Paused)
3
2 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
4 reps
79%
5
Tempo Squat (Barbell)
3
2 reps
76%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
-
84%
2
Bench Press (Paused)
3
3 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
5 reps
79%
5
Tempo Squat (Barbell)
3
3 reps
76%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
-
84%
2
Bench Press (Paused)
3
4 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
6 reps
79%
5
Tempo Squat (Barbell)
3
4 reps
76%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
-
86%
2
Bench Press (Paused)
3
2 reps
82%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
4
1 reps
2 reps
86%
86%
5
Squat (Paused)
3
2 reps
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
-
88%
2
Bench Press (Paused)
3
2 reps
84%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
4
1 reps
2 reps
-
88%
5
Squat (Paused)
3
2 reps
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 reps
RPE 9
2
Push Press (Barbell)
5
2 reps
70%
3
Sled Push
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
3
Pin Press Bench (Barbell)
3
6 reps
66%
4
Single Arm Push Press (Dumbbell)
2
6 reps
RPE 6
5
Larson Press
3
6 reps
66%
6
Hammer Curl
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
70%
2
Romanian Deadlift (Dumbbell)
2
7 reps
RPE 6
3
Pin Press Bench (Barbell)
3
7 reps
66%
4
Single Arm Push Press (Dumbbell)
2
7 reps
RPE 6
5
Larson Press
3
7 reps
66%
6
Hammer Curl
4
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
70%
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
3
Pin Press Bench (Barbell)
3
8 reps
66%
4
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 6
5
Larson Press
3
8 reps
66%
6
Hammer Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
73%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
3
Pin Press Bench (Barbell)
3
6 reps
69%
4
Single Arm Push Press (Dumbbell)
2
6 reps
RPE 6
5
Larson Press
3
6 reps
69%
6
Hammer Curl
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
73%
2
Romanian Deadlift (Dumbbell)
2
7 reps
RPE 6
3
Pin Press Bench (Barbell)
3
7 reps
69%
4
Single Arm Push Press (Dumbbell)
2
7 reps
RPE 6
5
Larson Press
3
7 reps
69%
6
Hammer Curl
4
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
73%
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
3
Pin Press Bench (Barbell)
3
8 reps
69%
4
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 6
5
Larson Press
3
8 reps
69%
6
Hammer Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
3
Pin Press Bench (Barbell)
3
6 reps
74%
4
Single Arm Push Press (Dumbbell)
2
6 reps
RPE 6
5
Larson Press
3
6 reps
74%
6
Hammer Curl
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
76%
2
Romanian Deadlift (Dumbbell)
2
7 reps
RPE 6
3
Pin Press Bench (Barbell)
3
7 reps
74%
4
Single Arm Push Press (Dumbbell)
2
7 reps
RPE 6
5
Larson Press
3
7 reps
74%
6
Hammer Curl
4
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
76%
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
3
Pin Press Bench (Barbell)
3
8 reps
74%
4
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 6
5
Larson Press
3
8 reps
74%
6
Hammer Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
2 reps
2 reps
RPE 6
-
2
Trap Bar Deadlift
1
4
1 reps
4 reps
-
78%
3
Pin Shoulder Press
1
2
1 reps
2 reps
RPE 6
-
4
Sled Push
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
2 reps
2 reps
RPE 6
-
2
Trap Bar Deadlift
1
4
1 reps
4 reps
-
81%
3
Pin Shoulder Press
1
2
1 reps
2 reps
RPE 6
-
4
Sled Push
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
74%
2
Squat (Barbell)
1
3
1 reps
2 reps
-
78%
3
Bench Press (Close Grip)
3
4 reps
71%
4
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
74%
2
Squat (Barbell)
1
3
1 reps
3 reps
-
78%
3
Bench Press (Close Grip)
3
5 reps
71%
4
Incline Bench Press (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
74%
2
Squat (Barbell)
1
3
1 reps
4 reps
-
78%
3
Bench Press (Close Grip)
3
6 reps
71%
4
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
77%
2
Squat (Barbell)
1
3
1 reps
2 reps
-
81%
3
Bench Press (Close Grip)
3
4 reps
74%
4
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
77%
2
Squat (Barbell)
1
3
1 reps
3 reps
-
81%
3
Bench Press (Close Grip)
3
5 reps
74%
4
Incline Bench Press (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
77%
2
Squat (Barbell)
1
3
1 reps
4 reps
-
81%
3
Bench Press (Close Grip)
3
6 reps
74%
4
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
3
1 reps
2 reps
-
84%
3
Bench Press (Close Grip)
3
4 reps
77%
4
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
3
1 reps
3 reps
-
84%
3
Bench Press (Close Grip)
3
5 reps
77%
4
Incline Bench Press (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
80%
2
Squat (Barbell)
1
3
1 reps
4 reps
-
84%
3
Bench Press (Close Grip)
3
6 reps
77%
4
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Push Press (Barbell)
3
4 reps
71%
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Squat (Barbell)
1
3
1 reps
4 reps
-
81%
5
Tempo Squat (Barbell)
3
2 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Push Press (Barbell)
3
4 reps
74%
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Squat (Barbell)
1
3
1 reps
4 reps
-
84%
5
Tempo Squat (Barbell)
3
2 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 reps
RPE 6
2
Push Press (Barbell)
3
2 reps
60%
3
Sled Push
2
1 reps
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Trap Bar Deadlift
3 Sets
4 Reps
70%
2
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
@6
3
Pin Press Bench (Barbell)
3 Sets
6 Reps
66%
4
Single Arm Push Press (Dumbbell)
2 Sets
6 Reps
@6
5
Larson Press
3 Sets
6 Reps
66%
6
Hammer Curl
4 Sets
8 Reps
@10
Day 1
1
Military Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
-
78%
2
Push Press (Barbell)
3 Sets
2 Reps
74%
3
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
-
78%
4
Deadlift (Paused)
2 Sets
2 Reps
@6
5
Seated Row (Cable)
3 Sets
8 Reps
@10
6
Lat Pulldown
3 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
-
78%
2
Bench Press (Paused)
3 Sets
2 Reps
74%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Squat (Low Bar)
3 Sets
4 Reps
73%
5
Tempo Squat (Barbell)
3 Sets
2 Reps
70%
6
Farmer's Walk (Weighted)
2 Sets
1 mins
@7
Day 4
1
Front Squat (Barbell)
3 Sets
4 Reps
74%
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
-
78%
3
Bench Press (Close Grip)
3 Sets
4 Reps
71%
4
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Sled Push
2 Sets
1 mins
@7