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Extended Russian Power Routine

by Jordan Smith

Program Description

This is an intermediate training program. Helps boost overall strength in SBD with some overhead training and accessories for muscle imbalances

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 26, 2025 12:26
  • Last Edited
    Feb 26, 2025 06:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
3
12-15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
80%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
100%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5-8.5
3
Lat Pulldown
3
12-15 reps
RPE 8.5
4
T-Bar Row
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
6
3 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8.5
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
6
4 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8.5
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
6
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8.5
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
6
6 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
5
5 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
4
4 reps
90%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
3
3 reps
95%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
2
2 reps
100%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Barbell)
1
1 reps
100%
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 7
5
Stir The Pot
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Bench Press (Barbell)
6 Sets
2 Reps
80%
3
Bench Press (Close Grip)
3 Sets
12-15 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
5
Leg Curl
3 Sets
12 Reps
@8.5
Day 2
1
Deadlift (Barbell)
6 Sets
3 Reps
80%
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7.5-8.5
3
Lat Pulldown
3 Sets
12-15 Reps
@8.5
4
T-Bar Row
3 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
Day 3
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Bench Press (Barbell)
6 Sets
3 Reps
80%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@8
4
Front Raise
3 Sets
10-12 Reps
@8.5
5
Stir The Pot
3 Sets
10 Reps
-