Program Description
This program is based on the philosophy of Mike Menzer which is 1 set all the way to failure and beyond. This is a POWERbuilding plan. I have made this program to test if the HIIT philosophy will work for powerlifting and getting stronger. That is why it is only four week so that you can see if it works for you (pls let me know if it dose). For SBD try to increase 5lbs a day for bench and 10 lbs a day for squat and dead. Make sure that all the body building exercises are with like 3 second assentrick phase.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMay 17, 2024 02:25
- Last EditedSep 27, 2024 01:38
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ON THE BOOSTCAMP APP FOR FREE
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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)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
-
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
-
7
Seated Dumbbell Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
-
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
-
7
Seated Dumbbell Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
-
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
-
7
Seated Dumbbell Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
Pull-Up (Weighted)
1
8 reps
RPE 10
4
Pull-Up (Assisted)
1
12 reps
-
5
Bent Over Row (Barbell, Paused)
1
8 reps
RPE 10
6
Lat Pulldown
1
8 reps
-
7
Seated Dumbbell Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Dumbbell)
1
10 reps
-
6
JM Press
1
8 reps
-
7
One Arm Lateral Raise (Cable)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Dumbbell)
1
10 reps
-
6
JM Press
1
8 reps
-
7
One Arm Lateral Raise (Cable)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Dumbbell)
1
10 reps
-
6
JM Press
1
8 reps
-
7
One Arm Lateral Raise (Cable)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Bench Press (Paused)
1
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Incline Chest Press (Machine)
1
10 reps
-
5
Lateral Raise (Dumbbell)
1
10 reps
-
6
JM Press
1
8 reps
-
7
One Arm Lateral Raise (Cable)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
4
Strict Curl
1
8 reps
-
5
JM Press
1
8 reps
-
6
Seated Dumbbell Curl
1
10 reps
-
7
Overhead Extension (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
4
Strict Curl
1
8 reps
-
5
JM Press
1
8 reps
-
6
Seated Dumbbell Curl
1
10 reps
-
7
Overhead Extension (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
4
Strict Curl
1
8 reps
-
5
JM Press
1
8 reps
-
6
Seated Dumbbell Curl
1
10 reps
-
7
Overhead Extension (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 10
2
Sumo Deadlift (Barbell)
1
4 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
4
Strict Curl
1
8 reps
-
5
JM Press
1
8 reps
-
6
Seated Dumbbell Curl
1
10 reps
-
7
Overhead Extension (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
-
3
Hack Squat
1
8 reps
-
4
Leg Curl
1
8 reps
-
5
Leg Extension
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
-
3
Hack Squat
1
8 reps
-
4
Leg Curl
1
8 reps
-
5
Leg Extension
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
-
3
Hack Squat
1
8 reps
-
4
Leg Curl
1
8 reps
-
5
Leg Extension
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4 reps
RPE 10
2
Platz Squat
1
12 reps
-
3
Hack Squat
1
8 reps
-
4
Leg Curl
1
8 reps
-
5
Leg Extension
1
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Low Bar)1 Set
4 Reps
@10
2
Bench Press (Paused)1 Set
6 Reps
@8.5
3
Incline Bench Press (Dumbbell)1 Set
8 Reps
@10
4
Incline Chest Press (Machine)1 Set
10 Reps
-
5
Lateral Raise (Dumbbell)1 Set
10 Reps
-
6
JM Press1 Set
8 Reps
-
7
One Arm Lateral Raise (Cable)1 Set
12 Reps
-
Day 1
1
Bench Press (Barbell)1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)1 Set
4 Reps
@10
3
Pull-Up (Weighted)1 Set
8 Reps
@10
4
Pull-Up (Assisted)1 Set
12 Reps
-
5
Bent Over Row (Barbell, Paused)1 Set
8 Reps
@10
6
Lat Pulldown1 Set
8 Reps
-
7
Seated Dumbbell Curl1 Set
10 Reps
-
Day 3
1
Bench Press (Barbell)1 Set
4 Reps
@10
2
Sumo Deadlift (Barbell)1 Set
4 Reps
@10
3
V-Handle Tricep Pushdown (Cable)1 Set
10 Reps
-
4
Strict Curl1 Set
8 Reps
-
5
JM Press1 Set
8 Reps
-
6
Seated Dumbbell Curl1 Set
10 Reps
-
7
Overhead Extension (Dumbbell)1 Set
8 Reps
-
Day 4
1
Squat (Low Bar)1 Set
4 Reps
@10
2
Platz Squat1 Set
12 Reps
-
3
Hack Squat1 Set
8 Reps
-
4
Leg Curl1 Set
8 Reps
-
5
Leg Extension1 Set
12 Reps
-