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BoostcampPNG

225 strict press

by joathan esparza
4 athletes joined

Program Description

Strict press 225 while mildly improving overall strength. Add 5 lbs a week to each lift eventually lowering added weight to continue progress.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 24, 2024 10:45
  • Last Edited
    Oct 24, 2024 03:44
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Military Press (Barbell)
3 Sets
5 Reps
@9.5
2
Barbell Row
3 Sets
5 Reps
@9.5
3
Leg Curl
3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Kroc Row
3 Sets
5 Reps
@8.5
3
Single Leg Press
3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)
3 Sets
7 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Leg Extension
3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
5 Reps
@9
5
Lat Pulldown
3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)
3 Sets
7 Reps
@8