Program Description
Building useful strength through a massive combination of excersises. Think of a week traing as 8ish days. Try training every other day and keep a day of rest in between. This program focus on building strength, explosive capabilies while adding some athletic exercises and some pump. A mix of few teps and an increased volume is presented everyweek and to ensure progression, is weight ikcreased by 2,5-5% every week. ENJOY.
Program Overview
- LevelNovice
- GoalAthletics, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout70 minutes
- CreatedApr 03, 2024 07:35
- Last EditedAug 26, 2024 03:32
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
80%
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Military Press (Barbell)
3
8 reps
60%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
60%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
82%
77%
2
Squat (Barbell)
1
AMRAP
77%
3
Military Press (Barbell)
3
8 reps
62%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
62%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
84%
79%
2
Squat (Barbell)
1
AMRAP
79%
3
Military Press (Barbell)
3
8 reps
64%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
64%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
86%
81%
2
Squat (Barbell)
1
AMRAP
81%
3
Military Press (Barbell)
3
8 reps
66%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
66%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
88%
83%
2
Squat (Barbell)
1
AMRAP
83%
3
Military Press (Barbell)
3
8 reps
68%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
68%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
90%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Military Press (Barbell)
3
8 reps
70%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
70%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2 reps
1 reps
3 reps
90%
95%
92%
2
Bench Press (Barbell)
1
1
2
2 reps
1 reps
3 reps
90%
95%
92%
3A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Chin-Up (Weighted)
3
8 reps
10%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
50%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
82%
77%
2
Deadlift (Barbell)
1
AMRAP
77%
3
Chin-Up (Weighted)
3
8 reps
12%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
52%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
84%
79%
2
Deadlift (Barbell)
1
AMRAP
79%
3
Chin-Up (Weighted)
3
8 reps
14%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
54%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
86%
81%
2
Deadlift (Barbell)
1
AMRAP
81%
3
Chin-Up (Weighted)
3
8 reps
16%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
56%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
88%
83%
2
Deadlift (Barbell)
1
AMRAP
83%
3
Chin-Up (Weighted)
3
8 reps
18%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
58%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Chin-Up (Weighted)
3
8 reps
20%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
60%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2 reps
1 reps
3 reps
90%
95%
92%
2
Chin-Up (Weighted)
3
3 reps
80%
3
Plyometric Jumps
4
3-5 reps
RPE 9
4
Seated Row (Cable)
3
12 reps
65%
5
Lying Leg Curl
3
10 reps
RPE 9
6
Handstand
3
45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
40%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82%
2
Squat (Barbell)
3
8 reps
67%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
42%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
52%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
84%
2
Squat (Barbell)
3
8 reps
69%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
44%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
54%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
86%
2
Squat (Barbell)
3
8 reps
71%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
46%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
46%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Squat (Barbell)
3
8 reps
73%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
48%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
58%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Squat (Barbell)
3
8 reps
75%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
50%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3
2 reps
1 reps
3 reps
90%
95%
92%
2
Squat (Barbell)
3
10 reps
72%
3
Dip (Weighted)
5
3 reps
75%
5
Handstand
3
45 secs
RPE 8
6
Incline Curl (Dumbbell)
4
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
80%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
60%
60%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
60%
5
Incline Curl (Dumbbell)
4
10 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
82%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
62%
62%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
62%
5
Incline Curl (Dumbbell)
4
10 reps
42%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
84%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
64%
64%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
64%
5
Incline Curl (Dumbbell)
4
10 reps
44%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
86%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
66%
66%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
66%
5
Incline Curl (Dumbbell)
4
10 reps
46%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
88%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
68%
68%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
68%
5
Incline Curl (Dumbbell)
4
10 reps
48%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
70%
70%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
70%
5
Incline Curl (Dumbbell)
4
10 reps
50%
Week 1
1 / 7 Weeks
Day 3
1
Bench Press (Barbell)5 Sets
3 Reps
80%
2
Squat (Barbell)3 Sets
8 Reps
65%
3
Nordic Curl3 Sets
3-8 Reps
@10
4
Dip (Weighted)3 Sets
8 Reps
40%
6A
Dragon Flag3 Sets
5 Reps
@8
6B
Back Extension (Weighted)3 Sets
8 Reps
50%
Day 4
1
Military Press (Barbell)3 Sets
3 Reps
80%
2
Bulgarian Split Squat (Barbell)2 Sets
1 Set
6 Reps
5 Reps
60%
60%
3
Back Extension3 Sets
AMRAP
@8
4
Skull Crusher4 Sets
8 Reps
60%
5
Incline Curl (Dumbbell)4 Sets
10 Reps
40%
Day 1
1
Squat (Barbell)1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Squat (Barbell)1 Set
AMRAP
75%
3
Military Press (Barbell)3 Sets
8 Reps
60%
4
Pistol Squat3 Sets
10 Reps
@8
5
Bench Press (Barbell)3 Sets
10 Reps
60%
6A
Abs Crunch (Bodyweight)3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Deadlift (Barbell)1 Set
AMRAP
75%
3
Chin-Up (Weighted)3 Sets
8 Reps
10%
4
Plyometric Jumps4 Sets
3-5 Reps
@9
5
Seated Row (Cable)3 Sets
12 Reps
50%
6
Lying Leg Curl3 Sets
10 Reps
@9
7
Handstand3 Sets
45 secs
@8