logo
BoostcampPNG

Fawaz training program block 2

by Fawaz A.
1 athletes joined

Program Description

Help you to gain strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2025 12:00
  • Last Edited
    Jan 23, 2025 01:45
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
80%
65%
2
Bench Press (Paused)
1
3
1 reps
6 reps
80%
65%
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
85%
70%
2
Bench Press (Paused)
1
3
1 reps
6 reps
85%
70%
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
100%
70%
2
Bench Press (Paused)
1
3
2 reps
6 reps
100%
70%
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Hanging Toes To Bar
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Squat (Barbell)
3
5 reps
75%
3
Bench Press (Paused)
1
1 reps
RPE 9.5
4
Bench Press (Paused)
3
5 reps
75%
5
Dip (Bodyweight)
3
6 reps
RPE 8
6
Hanging Toes To Bar
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
65%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
65%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
70%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
100%
75%
2
Pendlay Row
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8 reps
RPE 8
6
Copenhagen Plank
4
0.5 mins
RPE 8.5
7
Glute Bridge (Bodyweight)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
60%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
2
5 reps
2 reps
55%
65%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
2
5 reps
2 reps
60%
70%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
2
2
5 reps
2 reps
2 reps
60%
70%
75%
2
Clean and Press
4
4 reps
RPE 8
3
Bicep Curl (Machine)
4
8 reps
RPE 8
4
Lat Pulldown
4
8 reps
RPE 8
5
High Pull
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
7
Box Squat (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
55%
2
Bench Press (Paused)
4
4 reps
55%
3
Deadlift (Paused)
3
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4 reps
4 reps
55%
60%
2
Bench Press (Paused)
2
2
4 reps
4 reps
55%
60%
3
Deadlift (Paused)
2
1
4 reps
4 reps
55%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
4 reps
3 reps
65%
70%
2
Bench Press (Paused)
2
2
4 reps
3 reps
65%
70%
3
Deadlift (Paused)
2
1
4 reps
3 reps
65%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4 reps
2 reps
1 reps
70%
75%
80%
2
Bench Press (Paused)
1
2
4 reps
2 reps
75%
80%
3
Deadlift (Paused)
1
2
4 reps
2 reps
75%
80%
Week 1
1 / 4 Weeks
Day 3
1
Spoto Press
3 Sets
5 Reps
60%
2
Clean and Press
4 Sets
4 Reps
@8
3
Bicep Curl (Machine)
4 Sets
8 Reps
@8
4
Lat Pulldown
4 Sets
8 Reps
@8
5
High Pull
4 Sets
8 Reps
@8
6
Hammer Curl
4 Sets
8 Reps
@8
7
Box Squat (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Bench Press (Paused)
1 Set
3 Sets
1 Reps
6 Reps
80%
65%
3
Dip (Bodyweight)
4 Sets
8 Reps
@8
4
Hanging Toes To Bar
4 Sets
8 Reps
@8
Day 4
1
Squat (Paused)
4 Sets
4 Reps
55%
2
Bench Press (Paused)
4 Sets
4 Reps
55%
3
Deadlift (Paused)
3 Sets
4 Reps
55%
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
65%
2
Pendlay Row
4 Sets
8 Reps
@8
3
Tricep Extension (Cable)
4 Sets
8 Reps
@8
4
Dumbbell Row
4 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
6
Copenhagen Plank
4 Sets
0.5 mins
@8.5
7
Glute Bridge (Bodyweight)
3 Sets
20 Reps
@8