5.0
(1 rating)
Program Description
Strength and size. A lot of what I would consider "S tier" exercises. T1 and T2: Treat all 1 rep sets on T1 exercises as AMRAP Treat last set (or last 2 sets if ambitious) of each T1 and T2 as AMRAP Increase 1RM by minimum amount when able to get 3 or more reps on your 1+ set. Accessories: Increase weight by smallest increment once able to do the maximum reps listed for all sets. If you fail a set, drop the weight and do AMRAP sets for the remaining sets. AMRAP final set of first day on new weight regardless of failure on previous sets. If feeling good, add a drop set (AMRAP) to the end of whichever accessories you like (totalling 6 sets instead of the usual 5). Octopus to make up for the leg day we are missing. I just really hate a dedicated leg day twice a week.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedFeb 19, 2024 03:51
- Last EditedDec 09, 2024 07:46
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Squat (Barbell)
4
8 reps
65%
4
Dip (Assisted)
5
5-8 reps
-
5
Tricep Pushdown (Cable)
5
8-12 reps
-
6
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Overhead Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
40%
50%
60%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
4 reps
5 reps
6 reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Seated Row (Cable)
5
8-12 reps
-
4
Preacher Curl (Dumbbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
5 reps
3 reps
1 reps
4 reps
6 reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)
4
5-8 reps
-
3
Standing Calf Raise
5
10-15 reps
-
4
Incline Curl (Dumbbell)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
5 reps
7 reps
70%
80%
90%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
70%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Tricep Pushdown (Cable)
5
8-12 reps
-
5
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
4 reps
5 reps
6 reps
70%
80%
90%
80%
75%
70%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
8 reps
50%
60%
65%
3
Dip (Assisted)
5
5-8 reps
-
4
Lateral Raise (Dumbbell)
5
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
70%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
70%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
5 reps
5 reps
5 reps
50%
60%
70%
2
Pull-Up (Assisted)
5
5-8 reps
-
3
Lat Pulldown
5
8-12 reps
-
4
Bicep Curl (Barbell)
5
10-15 reps
-
5
Face Pull
5
8-12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Overhead Press (Barbell)1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
7 Reps
70%
80%
90%
75%
70%
2
Bench Press (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
8 Reps
50%
60%
70%
3
Dip (Assisted)5 Sets
5-8 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)2 Sets
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
4 Reps
6 Reps
70%
80%
90%
75%
65%
2
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
-
3
Standing Calf Raise5 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)5 Sets
15-20 Reps
-
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
70%
70%
70%
2
Pull-Up (Assisted)5 Sets
5-8 Reps
-
3
Lat Pulldown5 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)5 Sets
10-15 Reps
-
5
Face Pull5 Sets
8-12 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
4 Reps
5 Reps
6 Reps
70%
80%
90%
85%
80%
75%
70%
2
Bent Over Row (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
8 Reps
50%
60%
70%
3
Seated Row (Cable)5 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)5 Sets
10-15 Reps
-
5
Face Pull5 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
4 Reps
5 Reps
6 Reps
70%
80%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
8 Reps
50%
60%
65%
3
Dip (Assisted)5 Sets
5-8 Reps
-
4
Tricep Pushdown (Cable)5 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
10-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
SplatterboxAge 33, Man
10 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I've adjusted this program a fair bit since making it. Please feel free to make a review or recommendations.