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Tom's Strenght

by Thomas A.

Program Description

STRENGHT!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 04, 2024 08:29
  • Last Edited
    Nov 12, 2024 05:13
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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
Bench Press (Barbell)
4
3 reps
79%
2
Squat (Barbell)
3
5 reps
70%
3
Tempo Squat (Barbell)
2
4 reps
66%
4
Overhead Press (Barbell)
3
7 reps
65%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82%
2
Squat (Barbell)
3
5 reps
73%
3
Tempo Squat (Barbell)
2
4 reps
69%
4
Overhead Press (Barbell)
3
7 reps
68%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Squat (Barbell)
3
5 reps
76%
3
Tempo Squat (Barbell)
2
4 reps
72%
4
Overhead Press (Barbell)
3
7 reps
71%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
88%
2
Squat (Barbell)
2
5 reps
79%
3
Tempo Squat (Barbell)
2
4 reps
75%
4
Overhead Press (Barbell)
3
7 reps
74%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Barbell)
1
1 reps
RPE 9-10
3
Deadlift (Barbell)
1
1 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
78%
2
Deadlift (Paused)
3
3 reps
75%
3
Snatch (Barbell)
3
5 reps
RPE 7.5
4
Overhead Press (Barbell)
3
5 reps
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Paused)
3
3 reps
78%
3
Snatch (Barbell)
3
5 reps
RPE 7.5
4
Overhead Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Deadlift (Paused)
3
3 reps
81%
3
Snatch (Barbell)
3
5 reps
RPE 7.5
4
Overhead Press (Barbell)
3
5 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Deadlift (Paused)
1
3 reps
83%
3
Snatch (Barbell)
3
5 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
45%
2
Bench Press (Barbell)
3
5 reps
45%
3
Deadlift (Barbell)
3
5 reps
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
79%
2
Overhead Press (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
3
8 reps
65%
4
Bench Press (Close Grip)
3
5 reps
60%
5
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Overhead Press (Barbell)
3
3 reps
83%
3
Bench Press (Barbell)
3
8 reps
68%
4
Bench Press (Close Grip)
3
5 reps
63%
5
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
3
3 reps
86%
3
Bench Press (Barbell)
3
8 reps
71%
4
Bench Press (Close Grip)
3
5 reps
66%
5
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-3 reps
88%
2
Overhead Press (Barbell)
3
3 reps
88%
3
Bench Press (Barbell)
3
8 reps
74%
4
Bench Press (Close Grip)
3
5 reps
69%
5
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
81%
2
Bench Press (Barbell)
3
5 reps
75%
3
Bench Press (Paused)
3
4 reps
73%
4
Squat (Barbell)
3
7 reps
63%
5
Squat (Paused)
3
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
83%
2
Bench Press (Barbell)
3
5 reps
78%
3
Bench Press (Paused)
3
4 reps
76%
4
Squat (Barbell)
3
7 reps
66%
5
Squat (Paused)
3
4 reps
63%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
5 reps
81%
3
Bench Press (Paused)
3
4 reps
79%
4
Squat (Barbell)
3
7 reps
69%
5
Squat (Paused)
3
4 reps
66%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
87%
2
Bench Press (Barbell)
3
5 reps
84%
3
Bench Press (Paused)
2
4 reps
82%
4
Squat (Barbell)
2
5 reps
72%
5
Squat (Paused)
2
3 reps
69%
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
78%
2
Deadlift (Paused)
3 Sets
3 Reps
75%
3
Snatch (Barbell)
3 Sets
5 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
5 Reps
72%
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
79%
2
Overhead Press (Barbell)
3 Sets
3 Reps
80%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Bench Press (Close Grip)
3 Sets
5 Reps
60%
5
Hammer Curl
3 Sets
8 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
3 Reps
81%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Bench Press (Paused)
3 Sets
4 Reps
73%
4
Squat (Barbell)
3 Sets
7 Reps
63%
5
Squat (Paused)
3 Sets
4 Reps
60%
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
79%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Tempo Squat (Barbell)
2 Sets
4 Reps
66%
4
Overhead Press (Barbell)
3 Sets
7 Reps
65%
5
Hammer Curl
3 Sets
10 Reps
@9