logo
BoostcampPNG

100 Lbs In 10 weeks by Alexander Bromley (slightly edited)

by Junior F.
53 athletes joined

Program Description

First 5-10 weeks of a new training block. Used to acclimate the body to high reps, while building a suitable base for the next phases of periodization. Slightly edited to suit my personal needs, however this program is almost entirely made by Alexander Bromley. Go check out his YouTube video and channel.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jun 27, 2024 03:35
  • Last Edited
    Apr 18, 2025 03:43

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
2
Squat (Paused)
3
5 reps
70%
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7
RPE 7.5
5
Leg Press
1
2
15 reps
15 reps
RPE 9
RPE 9.5
6
Leg Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
2
Squat (Paused)
5
5 reps
75%
3
Front Squat (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
2
2
6 reps
6 reps
RPE 7
RPE 7.5
5
Leg Press
1
3
15 reps
15 reps
RPE 9
RPE 9.5
6
Leg Curl
2
2
15 reps
15 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
2
Squat (Paused)
4
4 reps
78%
3
Front Squat (Barbell)
1
1
6
8 reps
8 reps
8 reps
RPE 9.5
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
2
1
3
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
5
Leg Press
1
4
12 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
2
3
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
2
Squat (Paused)
3
3 reps
83%
3
Front Squat (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
2
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Leg Press
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Leg Curl
2
2
12 reps
12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
1
1
4-8 reps
4-8 reps
RPE 9.5
RPE 10
2
Squat (Paused)
1
1-3 reps
88%
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
5
Leg Press
1
2
10 reps
10 reps
RPE 9
RPE 9.5
6
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
2
Single Arm Iso Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 7.5
RPE 9
3
Bench Press (Barbell)
3
5 reps
70%
4
Incline Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Iso-Lateral Low Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9.5
7
Reverse Pec Deck
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
2
Single Arm Iso Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 7.5
RPE 9
3
Bench Press (Barbell)
5
5 reps
75%
4
Incline Bench Press (Smith Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Iso-Lateral Low Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9.5
7
Reverse Pec Deck
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
2
Single Arm Iso Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 7.5
RPE 9
3
Bench Press (Barbell)
4
4 reps
78%
4
Incline Bench Press (Smith Machine)
1
1
5
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
6
Iso-Lateral Low Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9.5
7
Reverse Pec Deck
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 7.5
RPE 9
3
Bench Press (Barbell)
3
3 reps
83%
4
Incline Bench Press (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Iso-Lateral Low Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9.5
7
Reverse Pec Deck
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
2
Single Arm Iso Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 7.5
RPE 9
3
Bench Press (Barbell)
1
3+ reps
88%
4
Incline Bench Press (Smith Machine)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Iso-Lateral Low Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8.5
RPE 9.5
7
Reverse Pec Deck
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-8 reps
RPE 10
2
Squat (Barbell)
1
5 reps
RPE 10
3
Deadlift (Barbell)
3
6 reps
65%
4
Good Morning
2
1
8 reps
8 reps
RPE 6.5
RPE 7
5
Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Back Extension
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-8 reps
RPE 10
2
Squat (Barbell)
1
3 reps
RPE 10
3
Deadlift (Barbell)
4
6 reps
70%
4
Good Morning
2
2
8 reps
8 reps
RPE 6.5
RPE 7
5
Lunge (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Back Extension
2
2
12 reps
12 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-8 reps
RPE 10
2
Squat (Barbell)
1
5 reps
RPE 10
3
Deadlift (Barbell)
5
5 reps
75%
4
Good Morning
2
3
6 reps
6 reps
RPE 6.5
RPE 7
5
Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Back Extension
2
3
10 reps
10 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-8 reps
RPE 10
2
Squat (Barbell)
1
3+ reps
RPE 10
3
Deadlift (Barbell)
4
4 reps
80%
4
Good Morning
1
2
6 reps
6 reps
RPE 6.5
RPE 7
5
Lunge (Barbell)
2
2
8 reps
8 reps
RPE 8
RPE 9
6
Back Extension
2
2
10 reps
10 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Toe Press
2
4-8 reps
RPE 10
2
Squat (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
3
3 reps
85%
4
Good Morning
1
2
5 reps
5 reps
RPE 7.5
RPE 8
5
Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Back Extension
2
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
70%
2
Shoulder Press (Machine)
3
10 reps
RPE 8.5
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Shoulder Press (Machine)
5
10 reps
RPE 8.5
3
Lat Pulldown
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Front Raise
2
2
12 reps
12 reps
RPE 9
RPE 10
5
Barbell Row
2
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
7
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
78%
2
Shoulder Press (Machine)
3
3
2
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
7
Dip (Bodyweight)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
83%
2
Shoulder Press (Machine)
3
15 reps
RPE 8.5
3
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
7
Dip (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
88%
2
Shoulder Press (Machine)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
3
Lat Pulldown
2
1
6 reps
6 reps
RPE 9
RPE 10
4
Front Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Barbell Row
2
1
8 reps
8 reps
RPE 9.5
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
7
Dip (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Unilateral Toe Press
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@10
2
Squat (Paused)
3 Sets
5 Reps
70%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@7
@7.5
5
Leg Press
1 Set
2 Sets
15 Reps
15 Reps
@9
@9.5
6
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
Day 3
1
Unilateral Toe Press
2 Sets
4-8 Reps
@10
2
Squat (Barbell)
1 Set
5 Reps
@10
3
Deadlift (Barbell)
3 Sets
6 Reps
65%
4
Good Morning
2 Sets
1 Set
8 Reps
8 Reps
@6.5
@7
5
Lunge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Back Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
7
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
8
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
Day 2
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
2
Single Arm Iso Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@7.5
@9
3
Bench Press (Barbell)
3 Sets
5 Reps
70%
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9.5
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Iso-Lateral Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8.5
@9.5
7
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
70%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Barbell Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
7
Dip (Bodyweight)
3 Sets
AMRAP
@10