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BoostcampPNG

Grip n' Rip

by FranciscoRibeiro1337
1 athletes joined
5.0
(1 rating)

Program Description

This intermediate program is made to help people's deadlift and bench at the same time whilst putting the squat in maintenance volume.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 21, 2024 06:17
  • Last Edited
    Oct 01, 2024 08:19
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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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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
Bench Press (Paused)
3
6 reps
71%
2
Deadlift (Barbell)
3
4 reps
61%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 8
5
Skull Crusher
2
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
78%
73%
2
Deadlift (Barbell)
4
4 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
5
Skull Crusher
2
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
3 reps
6 reps
80%
73%
2
Deadlift (Barbell)
5
4 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
5
Skull Crusher
3
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
3 reps
5 reps
83%
76%
2
Deadlift (Barbell)
5
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
5
Skull Crusher
3
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
2 reps
5 reps
86%
79%
2
Deadlift (Barbell)
5
5 reps
74%
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
5
Skull Crusher
3
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
71%
2
Deadlift (Barbell)
3
4 reps
61%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 6
5
Skull Crusher
2
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
5 reps
85%
80%
2
Deadlift (Barbell)
4
2 reps
82%
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
5
Skull Crusher
3
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
2 reps
5 reps
88%
82%
2
Deadlift (Barbell)
5
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
5
Skull Crusher
2
5-10 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
4 reps
93%
85%
2
Deadlift (Barbell)
5
2 reps
85%
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 8
5
Lat Pulldown
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
75%
77%
80%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
73%
77%
80%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
70%
74%
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 8
4
Back Extension
2
10 reps
RPE 7.5
5
Upright Row (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
79%
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
81%
78%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4
3 reps
5 reps
83%
78%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4
2 reps
5 reps
86%
80%
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 8
4
Back Extension
2
10 reps
RPE 7.5
5
Upright Row (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
84%
78%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2 reps
4 reps
88%
82.5%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7.5
5
Upright Row (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4
2 reps
3 reps
85%
80%
2
Bench Press (Close Grip)
2
5 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 8
4
Back Extension
2
10 reps
RPE 7.5
5
Upright Row (Barbell)
2
8 reps
RPE 8
6
Seated Row (Cable)
2
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Paused)
4
4 reps
78%
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
79%
75%
2
Bench Press (Paused)
5
4 reps
78%
3
Bent Over Row (Barbell)
4
5 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
82%
77%
2
Bench Press (Paused)
5
3 reps
83%
3
Bent Over Row (Barbell)
5
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3 reps
5 reps
85%
77%
2
Bench Press (Paused)
6
3 reps
83%
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4
2 reps
5 reps
87%
79%
2
Bench Press (Paused)
6
3 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Paused)
4
4 reps
78%
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
87%
78%
2
Bench Press (Paused)
1
3
2 reps
4 reps
87%
80%
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
4 reps
90%
83%
2
Bench Press (Paused)
2
3
2 reps
4 reps
90%
84%
3
Bent Over Row (Barbell)
5
5 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Hammer Curl
3
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
3 reps
95%
87%
2
Bench Press (Paused)
3
3
1 reps
3 reps
95%
86%
3
Bent Over Row (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Hammer Curl
2
10-15 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 8
2
Bench Press (Paused)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Bench Press (Paused)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
4
Overhead Press (Barbell)
3
8 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
4
Overhead Press (Barbell)
3
6 reps
RPE 7
5
Wrist Curls
3
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
RPE 8
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Overhead Press (Barbell)
3
5 reps
RPE 7
5
Wrist Curls
2
8-15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6.5
4
Overhead Press (Barbell)
2
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
80%
83%
86%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
80%
83%
86%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
83%
86%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
83%
86%
90%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
83%
86%
90%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
83%
86%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
86%
90%
94%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
86%
90%
94%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
86%
90%
94%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
71%
2
Deadlift (Barbell)
3 Sets
4 Reps
61%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@8
5
Skull Crusher
2 Sets
5-10 Reps
@9
6
Lat Pulldown
3 Sets
8-12 Reps
@7.5
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
8 Reps
@6
3
Leg Curl
2 Sets
8 Reps
@8
4
Back Extension
2 Sets
10 Reps
@7.5
5
Upright Row (Barbell)
2 Sets
8 Reps
@8
6
Seated Row (Cable)
2 Sets
8-10 Reps
@6.5
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
73%
2
Bench Press (Paused)
4 Sets
4 Reps
78%
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6
4
Pull-Up (Weighted)
2 Sets
10 Reps
@6
5
Hammer Curl
3 Sets
10-15 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
2 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
4
Overhead Press (Barbell)
3 Sets
8 Reps
@7
5
Wrist Curls
2 Sets
8-15 Reps
@6.5