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Novile 2

by Nathan R.
1 athletes joined

Program Description

Hard and long and veins to get bye for a while and then we can go back squats and see what we have leukemia up to make a difference and

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 27, 2024 07:08
  • Last Edited
    May 14, 2024 03:15
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 7
6
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 7
6
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
50%
2
Front Squat (Barbell)
5
12 reps
RPE 6
3
Power Clean
5
5 reps
RPE 6
4
Leg Press
4
12 reps
RPE 6
5
Leg Extension
4
12 reps
RPE 7
6
Seated Hamstring Curl
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Leg Press
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 7
6
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Front Squat (Barbell)
4
10 reps
RPE 6
3
Power Clean
4
5 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5
Leg Extension
3
10 reps
RPE 7
6
Seated Hamstring Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
55%
2
Front Squat (Barbell)
5
10 reps
RPE 6
3
Power Clean
5
5 reps
RPE 6
4
Leg Press
4
10 reps
RPE 6
5
Leg Extension
4
10 reps
RPE 7
6
Seated Hamstring Curl
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
80%
3
Deadlift (Barbell)
5
4 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
3 reps
85%
3
Deadlift (Barbell)
4
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
2 reps
90%
3
Deadlift (Barbell)
3
2 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
60%
2
Shoulder Press (Machine)
5
12 reps
RPE 6
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Chest Press (Machine)
4
12 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 6
6
Chest Fly (Machine)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Shoulder Press (Machine)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
5 reps
RPE 6
4
Chest Press (Machine)
2
10 reps
RPE 6
5
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 6
6
Chest Fly (Machine)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Squat (Barbell)
1
AMRAP
80%
3
Squat (Barbell)
3
3 reps
85%
4
Box Squat (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
4
3 reps
85%
4
Box Squat (Barbell)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
85%
90%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
3 reps
85%
4
Box Squat (Barbell)
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
50%
2
Stiff Leg Deadlift
5
12 reps
RPE 6
3
Power Clean
5
5 reps
RPE 6
4
Good Morning
4
12 reps
RPE 6
5
Seated Hamstring Curl
4
12 reps
RPE 6
6
Leg Extension
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Stiff Leg Deadlift
3
10 reps
RPE 6
3
Power Clean
3
5 reps
RPE 6
4
Good Morning
2
10 reps
RPE 6
5
Seated Hamstring Curl
2
10 reps
RPE 6
6
Leg Extension
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
4
3 reps
85%
4
Bench Press (Close Grip)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
3 reps
85%
4
Bench Press (Close Grip)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
3 reps
85%
4
Bench Press (Close Grip)
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 6
2
Push Press (Barbell)
5
12 reps
RPE 6
3
Bent Over Row (Barbell)
5
12 reps
RPE 6
4
Rear Delt Fly (Machine)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
6
Front Raise
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Push Press (Barbell)
3
10 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 6
4
Rear Delt Fly (Machine)
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
6
Front Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
70%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Deadlift (Barbell)
3
3 reps
85%
4
Rack Pull (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
4
3 reps
85%
4
Rack Pull (Barbell)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
3 reps
85%
4
Rack Pull (Barbell)
5
8 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Front Squat (Barbell)
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Leg Press
2 Sets
10 Reps
@6
5
Leg Extension
2 Sets
10 Reps
@7
6
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Shoulder Press (Machine)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@6
4
Chest Press (Machine)
2 Sets
10 Reps
@6
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
6
Chest Fly (Machine)
2 Sets
10 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Stiff Leg Deadlift
3 Sets
10 Reps
@6
3
Power Clean
3 Sets
5 Reps
@6
4
Good Morning
2 Sets
10 Reps
@6
5
Seated Hamstring Curl
2 Sets
10 Reps
@6
6
Leg Extension
2 Sets
10 Reps
@6
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Push Press (Barbell)
3 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
4
Rear Delt Fly (Machine)
2 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
6
Front Raise
2 Sets
10 Reps
@6