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BoostcampPNG

STFP

by Sean R.

Program Description

This program is designed as an intermediate difficulty high volume whole body approach for gaining lean muscle while and increasing endurance while maintaining power.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 04, 2024 06:12
  • Last Edited
    Dec 08, 2024 07:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
6 reps
5 reps
40%
50%
60%
70%
80%
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4A
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
4 reps
4 reps
40%
50%
60%
70%
85%
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4A
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4A
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
5 reps
4 reps
40%
50%
60%
70%
80%
85%
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4A
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4A
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
50%
60%
70%
80%
95%
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
4A
Overhead Extension (Dumbbell)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
6 reps
5 reps
40%
50%
60%
70%
80%
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
6B
Decline Sit Up (Weighted)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
4 reps
4 reps
40%
50%
60%
70%
85%
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
6B
Decline Sit Up (Weighted)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
6B
Decline Sit Up (Weighted)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
5 reps
4 reps
40%
50%
60%
70%
80%
85%
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
6B
Decline Sit Up (Weighted)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
6B
Decline Sit Up (Weighted)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
50%
60%
70%
80%
95%
85%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Hammer Curl
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
80%
90%
6A
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
6B
Decline Sit Up (Weighted)
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
6 reps
5 reps
40%
50%
60%
70%
80%
70%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
RPE 10
5B
Hanging Toes To Bar
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
4 reps
4 reps
40%
50%
60%
70%
85%
75%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
-
5B
Hanging Toes To Bar
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
-
5B
Hanging Toes To Bar
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
5 reps
4 reps
40%
50%
60%
70%
80%
85%
75%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
-
5B
Hanging Toes To Bar
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
-
5B
Hanging Toes To Bar
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
50%
60%
70%
80%
95%
85%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Tricep Pushdown (Cable)
4
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5A
Push Up
5
AMRAP
-
5B
Hanging Toes To Bar
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
6 reps
5 reps
40%
50%
60%
70%
80%
70%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
-
6B
Plank
5
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
4 reps
4 reps
40%
50%
60%
70%
85%
75%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
-
6B
Plank
5
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
-
6B
Plank
5
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
5 reps
4 reps
40%
50%
60%
70%
80%
85%
75%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
-
6B
Plank
5
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
80%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
-
6B
Plank
5
1.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
5 reps
3 reps
2 reps
1 reps
2 reps
50%
60%
70%
80%
95%
85%
2
Front Squat (Barbell)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Power Clean
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5
AMRAP
-
6B
Plank
5
1.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Run
1 Set
40 mins
@10
Day 6
1
Run
1 Set
90 mins
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
2 Reps
6 Reps
5 Reps
40%
50%
60%
70%
80%
70%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Overhead Extension (Dumbbell)
4 Sets
8 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5A
Push Up
5 Sets
AMRAP
@10
5B
Hanging Toes To Bar
5 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
2 Reps
6 Reps
5 Reps
40%
50%
60%
70%
80%
70%
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
8 Reps
@8
5
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
6B
Decline Sit Up (Weighted)
4 Sets
12 Reps
@8.5
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
2 Reps
6 Reps
5 Reps
40%
50%
60%
70%
80%
70%
2
Front Squat (Barbell)
4 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
5
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
60%
70%
80%
90%
95%
6A
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
6B
Plank
5 Sets
1.5 mins
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Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
2 Reps
6 Reps
5 Reps
40%
50%
60%
70%
80%
70%
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4A
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
4B
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5A
Push Up
5 Sets
AMRAP
@10
5B
Hanging Toes To Bar
5 Sets
10 Reps
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