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GSF 6/7

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(1 rating)

Program Description

To improve powerlifter during their offseason

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 03, 2024 09:11
  • Last Edited
    Dec 21, 2024 06:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Close Grip)
6
8 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Close Grip)
6
8 reps
RPE 6
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Close Grip)
6
8 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Close Grip)
6
8 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
6
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Close Grip)
6
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Chest Press (Machine)
3
10 reps
RPE 8
4
T-Bar Row
3
6 reps
RPE 8
5
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Dumbbell)
6
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6
2
Bench Press (Dumbbell)
6
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Dumbbell)
6
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
2
Bench Press (Dumbbell)
6
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
6
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
6
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Single Arm High Row (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 6
2
Bench Press (Barbell)
6
5 reps
RPE 6
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 7
2
Bench Press (Barbell)
6
5 reps
RPE 7
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8
2
Bench Press (Barbell)
6
5 reps
RPE 8
3
Back Extension
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 6
2
Spoto Press
6
12 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 6
2
Spoto Press
6
12 reps
RPE 6
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 7
2
Spoto Press
6
12 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 7
2
Spoto Press
6
12 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 8
2
Spoto Press
6
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
8 reps
RPE 8
2
Spoto Press
6
12 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
French Press
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Incline Bench Press (Barbell)
6
8 reps
RPE 6
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Incline Bench Press (Barbell)
6
8 reps
RPE 6
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
6
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 7
2
Incline Bench Press (Barbell)
6
8 reps
RPE 7
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
6
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Incline Bench Press (Barbell)
6
8 reps
RPE 8
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 4
1
Squat (Low Bar)
4 Sets
5 Reps
@6
2
Bench Press (Barbell)
6 Sets
5 Reps
@6
3
Back Extension
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
10 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@6
2
Bench Press (Dumbbell)
6 Sets
12 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Single Arm High Row (Cable)
3 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
@6
2
Bench Press (Close Grip)
6 Sets
8 Reps
@6
3
Leg Extension
4 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 5
1
Sumo Deadlift (Paused)
4 Sets
8 Reps
@6
2
Spoto Press
6 Sets
12 Reps
@6
3
Leg Curl
3 Sets
10 Reps
@8
4
French Press
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@9
Day 6
1
Squat (Paused)
3 Sets
8 Reps
@6
2
Incline Bench Press (Barbell)
6 Sets
8 Reps
@6
3
Reverse Lunge (Dumbbell)
4 Sets
12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Face Pull
3 Sets
10 Reps
@9
Day 2
1
Squat (Paused)
4 Sets
8 Reps
@6
2
Bench Press (Barbell)
6 Sets
5 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@8
4
T-Bar Row
3 Sets
6 Reps
@8
5
Rolling Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8