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BoostcampPNG

Stress Strength Program (1)

by 김세준
8 athletes joined

Program Description

Program Description -nSuns 5/3/1 + back(pull)

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2024 11:00
  • Last Edited
    Jan 27, 2025 09:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Rack Pull (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3.1 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%