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Gabe’s Work.

by Evan W.
4 athletes joined

Program Description

This program utilizes linear periodization to increase size and strength over four weeks. Designed to be run consecutively with deloads in between as needed.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2024 08:48
  • Last Edited
    May 07, 2024 10:38
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Chest Press (Machine)
3
15 reps
RPE 8
3
Cable Crossover
2
15 reps
RPE 8
4
Tricep Extension (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Chest Press (Machine)
4
12 reps
-
3
Cable Crossover
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Chest Press (Machine)
5
8 reps
-
3
Cable Crossover
4
8 reps
-
4
Tricep Extension (Cable)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Chest Press (Machine)
6
6 reps
-
3
Cable Crossover
6
6 reps
-
4
Tricep Extension (Cable)
5
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Bicep Curl (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
5
8 reps
-
2
Lat Pulldown
5
8 reps
-
3
Bicep Curl (Cable)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
6
6 reps
-
2
Lat Pulldown
6
6 reps
-
3
Bicep Curl (Cable)
5
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
70%
2
Seated Shoulder Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Seated Shoulder Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Hamstring Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Seated Shoulder Press
5
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Leg Extension
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Seated Shoulder Press
6
6 reps
-
3
Romanian Deadlift (Barbell)
5
6 reps
-
4
Hamstring Curl
6
6 reps
-
5
Leg Extension
6
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Chest Press (Machine)
3
15 reps
-
3
Tricep Extension (Cable)
2
15 reps
-
4
Tricep Extension (Barbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
15 reps
-
2
Bicep Curl (Cable)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
-
4
Hammer Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 8
2
Seated Shoulder Press
3
15 reps
-
3
Romanian Deadlift (Barbell)
3
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Seated Shoulder Press
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
12 reps
-
4
Hamstring Curl
4
12 reps
-
5
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Seated Shoulder Press
5
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Hamstring Curl
4
8 reps
RPE 8
5
Leg Extension
4
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Seated Shoulder Press
6
6 reps
-
3
Romanian Deadlift (Barbell)
5
6 reps
-
4
Hamstring Curl
6
6 reps
-
5
Leg Extension
6
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Chest Press (Machine)
3 Sets
15 Reps
@8
3
Cable Crossover
2 Sets
15 Reps
@8
4
Tricep Extension (Cable)
2 Sets
15 Reps
@8
Day 2
1
Seated Row (Machine)
3 Sets
15 Reps
-
2
Lat Pulldown
3 Sets
15 Reps
-
3
Bicep Curl (Cable)
2 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
70%
2
Seated Shoulder Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@8
2
Seated Shoulder Press
3 Sets
15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
Day 5
1
Seated Row (Machine)
3 Sets
15 Reps
-
2
Bicep Curl (Cable)
3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
-
4
Hammer Curl
3 Sets
-
Day 4
1
Bench Press (Close Grip)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
15 Reps
-
3
Tricep Extension (Cable)
2 Sets
15 Reps
-
4
Tricep Extension (Barbell)
3 Sets
-
5
Lying Tricep Extension (Barbell)
3 Sets
-