logo
BoostcampPNG

CCP

by Casen B.
6 athletes joined

Program Description

Custom plan

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2023 08:46
  • Last Edited
    May 08, 2024 02:17
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
Squat (Barbell)
3
5 reps
RPE 8
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 9
5
Hamstring Curl
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Front Squat (Barbell)
8
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
6
5 reps
RPE 8
4
Leg Extension
5
12 reps
RPE 9
5
Hamstring Curl
5
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Front Squat (Barbell)
4
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 9
5
Hamstring Curl
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Hamstring Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
10 reps
80%
90%
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7.5
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
13 reps
11 reps
9 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
2 reps
10 reps
85%
95%
70%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
2 reps
10 reps
80%
90%
65%
2
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pec Deck (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
5 reps
RPE 10
3
Pec Deck (Machine)
1
12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
12 reps
RPE 10
5
Lateral Raise (Machine)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 10
2
Clean Deadlift
3
6 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Lunge (Barbell)
3
12 reps
RPE 8.5
5
Back Extension (Weighted)
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1
1
1
1
6 reps
5 reps
3 reps
5 reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
15 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
10 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Front Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@9
5
Hamstring Curl
3 Sets
15 Reps
@9
Day 4
1
Stretching
1 Set
1 mins
@6
Day 5
1
Squat (Barbell)
1 Set
5 Reps
@10
2
Clean Deadlift
3 Sets
6 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Lunge (Barbell)
3 Sets
12 Reps
@8.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@8.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
40%
50%
60%
60%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
@8
@9
@10
Day 7
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
2 Reps
10 Reps
80%
90%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8.5
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10