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LITEWEIGHT!

by Johnny G.
1 athletes joined
5.0
(1 rating)

Program Description

getting strong son

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 26, 2024 08:18
  • Last Edited
    Nov 18, 2024 02:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chin-Up (Weighted)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
2
20 reps
RPE 6
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Paused)
1
2
3 reps
5 reps
80%
75%
3
Arnold Press
3
12 reps
RPE 5
4
Lat Pulldown
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
90%
2
Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
4
Pull Through (Cable)
3
10 reps
RPE 7
5
Skull Crusher (Barbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
70%
2
Rack Pull (Barbell)
3
7 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
6
Plank
1
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chin-Up (Weighted)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
20 Reps
@6
6
Plank
1 Set
1 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Paused)
1 Set
2 Sets
3 Reps
5 Reps
80%
75%
3
Arnold Press
3 Sets
12 Reps
@5
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
Day 3
1
Box Squat (Barbell)
3 Sets
5 Reps
90%
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Plank
1 Set
1 mins
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@6
4
Pull Through (Cable)
3 Sets
10 Reps
@7
5
Skull Crusher (Barbell)
2 Sets
15 Reps
@8
Day 5
1
Squat (Paused)
3 Sets
5 Reps
70%
2
Rack Pull (Barbell)
3 Sets
7 Reps
@9
3
Chest Press (Machine)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
6
Plank
1 Set
1 mins
-