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BoostcampPNG

powerlifting x calisthenics

by Thomas N.

Program Description

Strength and muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 24, 2025 03:29
  • Last Edited
    Jan 24, 2025 03:59
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 10
2
Sumo Deadlift (Barbell)
2
1
6 reps
1 reps
RPE 10
RPE 6
3
Chin-Up (Weighted)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
2
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bicep Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 10
3
French Press
2
10 reps
RPE 10
4
Cable Crunch
2
2
8 reps
8 reps
RPE 7.5
RPE 10
5
Oblique Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 10
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Standing Pullover (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
6 Reps
1 Reps
@10
@6
3
Chin-Up (Weighted)
2 Sets
8 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
5
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
Day 2
1
Push Up
2 Sets
2 Sets
2 Sets
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@10
2
Bicep Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@10
3
French Press
2 Sets
10 Reps
@10
4
Cable Crunch
2 Sets
2 Sets
8 Reps
8 Reps
@7.5
@10
5
Oblique Crunch
2 Sets
8 Reps
@10
Day 3
1
Squat (Low Bar)
2 Sets
6 Reps
@10
2
Stiff Leg Deadlift
2 Sets
8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
4
Hip Adductor (Machine)
2 Sets
10 Reps
@10
5
Calf Raise (Leg Press)
2 Sets
10 Reps
@10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@10
2
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
3
Standing Pullover (Cable)
2 Sets
10 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
6
Bicep Curl (Cable)
2 Sets
10 Reps
@10
7
Dead Hang
2 Sets
10 Reps
@10