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BoostcampPNG

WSRP

by wiktor S.
1 athletes joined

Program Description

-High rpe SBD -minimal volume for sbd -SBD > powerlifting accessories > bodybuilding accessories -4× bench ; 2× squat ; 2× deadlift ; bodybuilding accessory day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 31, 2024 03:57
  • Last Edited
    Aug 28, 2024 03:47
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Paused)
2 Sets
3-6 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Leg Press
3 Sets
5-7 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Shrug (Barbell)
3 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Leg Press
3 Sets
6 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Shrug (Barbell)
3 Sets
10-20 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
4
Face Pull
3 Sets
10-20 Reps
@10
5
Lat Pulldown
3 Sets
5-7 Reps
@8
6
Back Extension (Weighted)
3 Sets
6 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Squat (Barbell)
3 Sets
3-5 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
@7-8
4
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
5-7 Reps
@8
6
Seated Hamstring Curl
3 Sets
5-8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
5-7 Reps
@8
5
Face Pull
3 Sets
10-20 Reps
@10
6
Seated Hamstring Curl
3 Sets
5-8 Reps
@8