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Maharlika

by JT C.
5 athletes joined

Program Description

Maharlika ("Freeman" in Tagalog), program named after the pre-colonial warriors of the Philippines Inspired by Candito's 6 Week Program BUT WITH SQUAT/DL PHILOSOPHY ONTO THE BENCH VOLUME + ACCESORIES Some of these accessories target the hip adductors and calves for strengthening the muscles that min-max the lift! Core Stability Exercises for building Natural Brace among 3 Planes inspired by Squat University RUN THIS IF YOU HATE YOURSELF, BREAKUP WITH S/O, OR would like to get strong with practicality :) I recommend taking Protein, Creatine, Fish Oil, and Magnesium supplements Always dynamically warmup before! [Created by IzYoBoiJay]

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 15, 2024 12:46
  • Last Edited
    Jan 20, 2025 09:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-10 reps
80%
2
Squat (Barbell)
5
3 reps
RPE 8
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87%
2
Deadlift (Barbell)
2
3-6 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
92%
2
Deadlift (Barbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
98%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
72%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
80%
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Barbell Row
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
8
Suitcase Carry
3
1 mins
RPE 6-8
9
Bear Position Pull Through
3
4-6 reps
RPE 6-8
10
Around The World
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Barbell Row
3
6 reps
RPE 8-9
3
Military Press (Barbell)
3
6 reps
RPE 8-9
4
Pull-Up (Weighted)
3
6 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-3 reps
3-3 reps
1-2 reps
88%
90%
92%
2
Barbell Row
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
98%
2
Barbell Row
1
2
8 reps
6 reps
RPE 7
RPE 7.5
3
Military Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-10 reps
80%
2
Squat (Barbell)
5
3 reps
RPE 8
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 7-8
5
Leg Curl
3
8-12 reps
RPE 7-8
6
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
7
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
88%
2
Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-3 reps
1-2 reps
90%
95%
2
Deadlift (Barbell)
1
1
3+ reps
2+ reps
90%
95%
3
Leg Extension
3
8-12 reps
RPE 7-8
4
Leg Curl
3
8-12 reps
RPE 7-8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
6
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
98%
2
Leg Extension
3
8-12 reps
RPE 7-8
3
Leg Curl
3
8-12 reps
RPE 7-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 7-8
5
Seated Calf Raise
3
8-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Barbell Row
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
80%
2
Bench Press (Barbell)
5
3 reps
RPE 8
3
Barbell Row
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
5
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
7
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
8
Suitcase Carry
3
1 mins
RPE 6-8
9
Bear Position Pull Through
3
4-6 reps
RPE 6-8
10
Around The World
3
15-20 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Barbell Row
3
6 reps
RPE 8-9
3
Military Press (Barbell)
3
6 reps
RPE 8-9
4
Pull-Up (Weighted)
3
6 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-3 reps
2-4 reps
1-2 reps
88%
90%
95%
2
Barbell Row
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Military Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7-8
7
Suitcase Carry
3
1 mins
RPE 6-8
8
Bear Position Pull Through
3
4-6 reps
RPE 6-8
9
Around The World
3
15-20 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@7-8
7
Suitcase Carry
3 Sets
1 mins
@6-8
8
Bear Position Pull Through
3 Sets
4-6 Reps
@6-8
9
Around The World
3 Sets
15-20 Reps
@6-7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Extension
3 Sets
8-12 Reps
@7-8
4
Leg Curl
3 Sets
8-12 Reps
@7-8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
6
Seated Calf Raise
3 Sets
8-12 Reps
@6-8
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
2
Barbell Row
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
3
Military Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@7-8
7
Suitcase Carry
3 Sets
1 mins
@6-8
8
Bear Position Pull Through
3 Sets
4-6 Reps
@6-8
9
Around The World
3 Sets
15-20 Reps
@6-7
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Leg Extension
3 Sets
8-12 Reps
@7-8
4
Leg Curl
3 Sets
8-12 Reps
@7-8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@7-8
6
Seated Calf Raise
3 Sets
8-12 Reps
@6-8