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BLINDSIDE

by Sutton G.
6 athletes joined
4.0
(1 rating)

Program Description

This program is written for an athlete transitioning from a hypertrophy phase to a competition prep. I wrote this to quickly transition from Football to Powerlifting training. The program entails high volume on base compounds, and it is recommended to run a deload after the 4th and 8 week if felt necessary.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 04, 2023 07:25
  • Last Edited
    Jun 10, 2024 10:18
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
7 reps
3 reps
3 reps
70%
80%
85%
2
Reverse Hyperextension
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
6 reps
2 reps
2 reps
72%
80%
85%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
6 reps
5 reps
3 reps
3 reps
74%
74%
85%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
3 reps
77%
85%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
5 reps
4 reps
1 reps
80%
85%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
6 reps
6 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
4 reps
3 reps
1 reps
82%
87%
90%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
3 reps
3 reps
1 reps
1 reps
1 reps
82%
87%
87%
90%
91%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
100%
2
Glute-Ham Raise
2
15 reps
RPE 8
3
Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
7 reps
5 reps
3 reps
3 reps
75%
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Dumbbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
6
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
6
Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
75%
80%
85%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
6
Bench Press (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
1
5 reps
3 reps
3 reps
80%
85%
90%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
4 reps
3 reps
2 reps
2 reps
1 reps
80%
85%
87%
90%
95%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
80%
80%
80%
85%
90%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3 reps
3 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
100%
2
Pendlay Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 8.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
3 reps
67%
72%
2
Glute Kickback (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
5 reps
3 reps
70%
74%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
3 reps
67%
72%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
3 reps
67%
72%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
5 reps
3 reps
80%
85%
90%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
80%
85%
90%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
80%
85%
90%
95%
100%
2
Cable Crunch
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
1 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
95%
100%
2
Cable Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
7 reps
-
2
Leg Press
1
2
6 reps
6 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Dip (Weighted)
4
6 reps
RPE 8
3
Pull-Up (Weighted)
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
-
2
Dip (Weighted)
3
10 reps
-
3
T-Bar Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Leg Curl
1
1
15 reps
15 reps
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
1 Set
1 Set
7 Reps
3 Reps
3 Reps
70%
80%
85%
2
Reverse Hyperextension
1 Set
1 Set
15 Reps
15 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
3 Reps
75%
75%
80%
85%
2
Pendlay Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Dumbbell Row
3 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
2 Sets
6 Reps
3 Reps
67%
72%
2
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
Day 4
1
Squat (Paused)
4 Sets
7 Reps
-
2
Leg Press
1 Set
2 Sets
6 Reps
6 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
Day 5
1
Bench Press (Close Grip)
5 Sets
6 Reps
-
2
Dip (Weighted)
3 Sets
10 Reps
-
3
T-Bar Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Hammer Curl
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Sutton G.Man
a year ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I’ve used this program to prep for my powerlifting meet and it worked well.