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SIRU SUPER SYSTEM 2.0

by taban B.
3 athletes joined
5.0
(1 rating)

Program Description

bulk season baby

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2024 03:30
  • Last Edited
    Sep 30, 2024 04:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
2
6 reps
3 reps
80%
85%
3
Squat (Barbell)
1
2
6 reps
3 reps
80%
85%
4
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
3
6 reps
3 reps
80%
85%
3
Squat (Barbell)
1
3
6 reps
3 reps
80%
85%
4
Hammer Curl
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
1
2
6 reps
3 reps
85%
90%
3
Squat (Barbell)
1
2
6 reps
3 reps
85%
90%
4
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
95%
2
Squat (Barbell)
1
2
3 reps
3 reps
90%
95%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
3
Hammer Curl
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
3 reps
80%
85%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
3 reps
80%
85%
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 8
3
Lat Pulldown
4
8-12 reps
RPE 8
4
Standing Calf Raise
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
3 reps
85%
90%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
95%
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Standing Calf Raise
3
8-12 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Paused)
3
6-8 reps
70%
3
Floor Press (Dumbbell)
3
8-10 reps
80%
4
Squat (Paused)
3
6-8 reps
70%
5
Box Squat (Barbell)
3
8-10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8.5
2
Bench Press (Paused)
4
6-8 reps
70%
3
Floor Press (Dumbbell)
4
8-10 reps
80%
4
Squat (Paused)
4
6-8 reps
70%
5
Box Squat (Barbell)
4
8-10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
6-8 reps
75%
3
Floor Press (Dumbbell)
3
8-10 reps
85%
4
Squat (Paused)
3
6-8 reps
75%
5
Box Squat (Barbell)
3
8-10 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
3 reps
95%
2
Box Squat (Barbell)
3
3 reps
95%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
3 reps
95%
2
Box Squat (Barbell)
3
3 reps
95%
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
70%
2
Block Pull (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
3
Dumbbell Row
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
6-8 reps
70%
2
Block Pull (Barbell)
1
1
2
3-6 reps
3-6 reps
3-6 reps
80%
85%
90%
3
Dumbbell Row
4
8-12 reps
RPE 8
4
Standing Calf Raise
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6-8 reps
75%
2
Block Pull (Barbell)
1
1
1
3-6 reps
3-6 reps
3-6 reps
85%
90%
95%
3
Dumbbell Row
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3 reps
90%
2
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3 reps
90%
2
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
2
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
4
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
3
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
2
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
3
Tricep Extension (Dumbbell)
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
3
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
3
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
2
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
3
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
3 Reps
80%
85%
3
Squat (Barbell)
1 Set
2 Sets
6 Reps
3 Reps
80%
85%
4
Hammer Curl
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
3 Reps
80%
85%
2
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
Day 4
1
Deadlift (Deficit)
3 Sets
6-8 Reps
70%
2
Block Pull (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
80%
85%
90%
3
Dumbbell Row
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
8-12 Reps
@8
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8
3
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bench Press (Paused)
3 Sets
6-8 Reps
70%
3
Floor Press (Dumbbell)
3 Sets
8-10 Reps
80%
4
Squat (Paused)
3 Sets
6-8 Reps
70%
5
Box Squat (Barbell)
3 Sets
8-10 Reps
80%