Program Description
Leviathan training is very simple. In both leader and anchor templates, you always work up to your training max for a single. After this, the main work and supplemental can be changed. But the premise is simple: work up and hit a single This version contains two leaders, 7th week deload and one anchor for a complete mesocycle Weeks 1-3 (Leader cycle 1) Increase TMs Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs Anchor cycle
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalMuscle & Sculpting, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 17, 2024 08:24
- Last EditedDec 20, 2024 10:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
70%
2
Overhead Press (Barbell)
1
3 reps
80%
3
Overhead Press (Barbell)
1
1 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
1
AMRAP
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
1
AMRAP
90%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
1
AMRAP
95%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Deadlift (Barbell)
1
3 reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
1
AMRAP
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
1
AMRAP
90%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
1
AMRAP
95%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
1 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
1
AMRAP
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
1
AMRAP
90%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
1
AMRAP
95%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
70%
2
Squat (Barbell)
1
3 reps
80%
3
Squat (Barbell)
1
1 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
AMRAP
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
AMRAP
90%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
AMRAP
95%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)1 Set
1-3 Reps
70%
2
Overhead Press (Barbell)1 Set
1-3 Reps
80%
3
Overhead Press (Barbell)1 Set
1-3 Reps
90%
4
Overhead Press (Barbell)1 Set
1 Reps
100%
5
Overhead Press (Barbell)5 Sets
5 Reps
80%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1-3 Reps
70%
2
Deadlift (Barbell)1 Set
1-3 Reps
80%
3
Deadlift (Barbell)1 Set
1-3 Reps
90%
4
Deadlift (Barbell)1 Set
1 Reps
100%
5
Deadlift (Barbell)10 Sets
5 Reps
70%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
1-3 Reps
70%
2
Bench Press (Barbell)1 Set
1-3 Reps
80%
3
Bench Press (Barbell)1 Set
1-3 Reps
90%
4
Bench Press (Barbell)1 Set
1 Reps
100%
5
Bench Press (Barbell)5 Sets
10 Reps
70%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 4
1
Squat (Barbell)1 Set
1-3 Reps
70%
2
Squat (Barbell)1 Set
1-3 Reps
80%
3
Squat (Barbell)1 Set
1-3 Reps
90%
4
Squat (Barbell)1 Set
1 Reps
100%
5
Squat (Barbell)1 Set
20 Reps
70%
6
Push Accessories1 Set
25-50 Reps
-
7
Pull Accessories1 Set
25-50 Reps
-
8
Single Leg / Core Accessories1 Set
25-50 Reps
-