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Block Periodization - AR: Assistance Phase 2

by Ryan deBrigard
3 athletes joined

Program Description

This is an assistance day to go along with the squat, bench, & deadlift days. This day does not use the reverse rep progression used in those days. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 09:57
  • Last Edited
    Sep 06, 2024 02:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-8 reps
RPE 6-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-8
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 7-9
4A
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
RPE 8-10
4B
Wrist Curls
3
10-20 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
3-8 Reps
@6-8
2
Dip (Weighted)
3 Sets
6-10 Reps
@6-8
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7-9
4A
Reverse Wrist Curl (Dumbbell)
3 Sets
10-20 Reps
@8-10
4B
Wrist Curls
3 Sets
10-20 Reps
@8-10