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chatgpt program

by Jeppe Gertz
1 athletes joined

Program Description

the greatest program for powerlifting strength gain

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 03, 2024 07:43
  • Last Edited
    Dec 26, 2024 12:42
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Barbell Row
4
8 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
4 reps
75%
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Barbell)
5
3 reps
80%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
87.5%
2
Bench Press (Barbell)
5
3 reps
82.5%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Bench Press (Barbell)
5
3 reps
85%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
Bench Press (Barbell)
5
3 reps
87.5%
3
Barbell Row
3
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Decline Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Bench Press (Close Grip)
4
8 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Good Morning
3
8 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
85%
2
Bench Press (Close Grip)
4
4 reps
75%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
87.5%
2
Bench Press (Close Grip)
4
4 reps
77.5%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Bench Press (Close Grip)
4
4 reps
80%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Bench Press (Close Grip)
4
4 reps
82.5%
3
Pull-Up (Weighted)
3
6 reps
-
4
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
6 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
4
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
75%
2
Overhead Press (Barbell)
4
3 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
77.5%
2
Overhead Press (Barbell)
4
3 reps
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
3 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
82.5%
2
Overhead Press (Barbell)
4
3 reps
77.5%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Hanging Leg Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
6 Reps
67.5%
3
Barbell Row
4 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Decline Crunch
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
75%
2
Bench Press (Close Grip)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Good Morning
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 3
1
Front Squat (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
4 Sets
6 Reps
60%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-