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Modified Southwood Program

by Tejesh

Program Description

Dan John’s beginner program to build strength… FAST. But I added some extra arm, shoulder, and ab work.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 10, 2024 02:49
  • Last Edited
    Jun 08, 2024 02:47
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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
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Military Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Front Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Lying Leg Curl
2
8-12 reps
-
6A
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7A
Leg Raise (Captain's Chair)
3
15 reps
-
7B
Face Pull
3
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5B
Lying Leg Curl
2 Sets
8-12 Reps
-
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
7B
Face Pull
3 Sets
15-20 Reps
-
Day 2
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5B
Lying Leg Curl
2 Sets
8-12 Reps
-
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
7B
Face Pull
3 Sets
15-20 Reps
-
Day 3
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5A
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5B
Lying Leg Curl
2 Sets
8-12 Reps
-
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
7A
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
7B
Face Pull
3 Sets
15-20 Reps
-