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Mt strength

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Program Description

Not for the faint of heart

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 13, 2024 06:20
  • Last Edited
    May 07, 2024 02:25
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Overhead Press (Barbell)
4
5 reps
85%
2A
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
4
4 reps
RPE 10
4
Seated Behind The Neck Press
2
12 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
6A
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
7
Upright Row (Barbell)
2
14 reps
RPE 8
8
Upright Row To Press Dumbbell
4
12 reps
RPE 7
9A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
95%
90%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Lying Leg Curl
4
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
2
4 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Lying Leg Curl
4
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
2
4 reps
RPE 9.5
4
Dip (Weighted)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
95%
90%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Lying Leg Curl
4
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
4
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 6.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
3 reps
95%
90%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
2
4 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
3 reps
95%
90%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
90%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
75%
2
Pull-Up (Weighted)
1
AMRAP
20%
3
Pullover (Machine)
2
12 reps
RPE 9.5
4
Hammer Curl
3
6 reps
RPE 10
5
Seated Row (Machine)
4
8 reps
80%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
65%
2
Pull-Up (Weighted)
1
AMRAP
10%
3
Pullover (Machine)
3
12 reps
RPE 9.5
4
Hammer Curl
4
6 reps
RPE 10
5
Seated Row (Machine)
4
8 reps
75%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1 reps
3 reps
95%
90%
2
Pull-Up (Weighted)
1
AMRAP
15%
3
Pullover (Machine)
3
12 reps
RPE 8
4
Hammer Curl
4
6 reps
RPE 9
5
Seated Row (Machine)
3
3 reps
90%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1 reps
3 reps
95%
90%
2
Pull-Up (Weighted)
1
AMRAP
20%
3
Pullover (Machine)
3
12 reps
RPE 8
4
Hammer Curl
4
6 reps
RPE 9
5
Seated Row (Machine)
3
3 reps
90%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1 reps
3 reps
95%
90%
2
Pull-Up (Weighted)
1
AMRAP
20%
3
Pullover (Machine)
3
12 reps
RPE 8
4
Hammer Curl
4
6 reps
RPE 9
5
Seated Row (Machine)
3
3 reps
90%
6
Seated Row (Machine)
1
AMRAP
50%
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
85%
2A
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
4 Sets
4 Reps
@10
4
Seated Behind The Neck Press
2 Sets
12 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
6A
Tricep Pushdown (Cable)
3 Sets
4-8 Reps
@10
7
Upright Row (Barbell)
2 Sets
14 Reps
@8
8
Upright Row To Press Dumbbell
4 Sets
12 Reps
@7
9A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2A
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
@9.5
4
JM Press
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
6
Lateral Raise (Cable)
5 Sets
15 Reps
@9.5
Day 4
1
Pull-Up (Weighted)
4 Sets
5 Reps
75%
2
Pull-Up (Weighted)
1 Set
AMRAP
20%
3
Pullover (Machine)
2 Sets
12 Reps
@9.5
4
Hammer Curl
3 Sets
6 Reps
@10
5
Seated Row (Machine)
4 Sets
8 Reps
80%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Back Extension
2 Sets
12 Reps
@7
5
Lying Leg Curl
4 Sets
8 Reps
@9.5
6
Leg Extension
2 Sets
10 Reps
@7.5