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Savagerr 4/2

by Savagerr
46 athletes joined
5.0
(5 ratings)

Program Description

My program is designed based of my experience in training for building size and having strong as shit muscles

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 04, 2024 06:00
  • Last Edited
    Feb 10, 2025 02:50
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
72.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
75%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
77.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Chest Press (Machine)
4
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Lateral Raise (Cable)
4
12 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
6
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87.5%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
Lateral Raise (Cable)
4
12 reps
RPE 10
5
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Single Arm Iso Row
3
12 reps
RPE 8
3
High Row
3
12 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 10
2
Single Arm Iso Row
3
12 reps
RPE 10
3
High Row
3
12 reps
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Barbell)
4
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Calf Raise (Leg Press)
4
15 reps
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Seated Hamstring Curl
4
12 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
-
7
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
65%
2
Hack Squat
4
12 reps
RPE 6
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
88%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
92%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
100%
2
Hack Squat
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Calf Raise (Leg Press)
4
15 reps
RPE 10
5
Leg Extension
4
12 reps
RPE 10
6
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Bench Press (Close Grip)
4
8 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Floor Press (Barbell)
4
10 reps
65%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
77.5%
2
Floor Press (Barbell)
4
10 reps
67.5%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
80%
2
Floor Press (Barbell)
4
10 reps
70%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
82.5%
2
Floor Press (Barbell)
4
10 reps
72.5%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Floor Press (Barbell)
4
10 reps
60%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
80%
2
Floor Press (Barbell)
4
10 reps
70%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
85%
2
Floor Press (Barbell)
4
10 reps
72.5%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8.5
2
Floor Press (Barbell)
4
10 reps
85%
3A
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Face Pull
4
12 reps
RPE 10
5
Cable Forearm Shit
4
12 reps
RPE 10
6A
Forearm Shit
4
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Chest Press (Machine)
4 Sets
10 Reps
@10
3
Chest Fly (Machine)
3 Sets
12 Reps
@10
4
Lateral Raise (Cable)
4 Sets
12 Reps
@10
5
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@10
2
Single Arm Iso Row
3 Sets
12 Reps
@10
3
High Row
3 Sets
12 Reps
@10
4
T-Bar Row
3 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
4 Sets
10 Reps
@9.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Calf Raise (Leg Press)
4 Sets
15 Reps
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Seated Hamstring Curl
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
12 Reps
@10
6
Romanian Deadlift (Barbell)
1 Set
-
7
Standing Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
2
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3
Bench Press (Close Grip)
4 Sets
8 Reps
@9.5
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12 Reps
@10
Day 5
1
Bench Press (Paused)
4 Sets
6 Reps
75%
2
Floor Press (Barbell)
4 Sets
10 Reps
65%
3A
Lateral Raise (Cable)
3 Sets
12 Reps
@10
4A
Face Pull
4 Sets
12 Reps
@10
5
Cable Forearm Shit
4 Sets
12 Reps
@10
6A
Forearm Shit
4 Sets
15 Reps
@10
WHAT PEOPLE ARE SAYING(5 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Houcine EzzahirAge 20, Non-binary
4 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
The program is good im going to try ir for blocks dame sinko panne
Zadsenne yarizukiAge 21, Non-binary
4 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Best program recommended
Show All Reviews