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Strong First - Reload

by Carlos V.

Program Description

To get stronger and smash your previous PR

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 04:30
  • Last Edited
    Jan 21, 2025 07:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6.5
2
Bench Press (Barbell)
5
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
4
Barbell Row
2
5 reps
RPE 6
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Good Morning
2
6 reps
RPE 7
4
Barbell Row
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
4
Barbell Row
3
5 reps
RPE 6
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Good Morning
3
6 reps
RPE 8
4
Barbell Row
3
6 reps
RPE 8
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
4
Barbell Row
3
7 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Good Morning
3
5 reps
RPE 7
4
Barbell Row
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
3 reps
RPE 8
4
Barbell Row
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Hanging Leg Raise
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
4
Bicep Curl (Barbell)
2
5 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Dip (Bodyweight)
2
6 reps
RPE 6
4
Bicep Curl (Barbell)
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
4
Bicep Curl (Barbell)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
5
5 reps
RPE 7
3
Dip (Bodyweight)
3
6 reps
RPE 7
4
Bicep Curl (Barbell)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
5
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 7
4
Bicep Curl (Barbell)
3
7 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
5
5 reps
RPE 7
3
Bench Press (Close Grip)
3
5 reps
RPE 7
4
Bicep Curl (Barbell)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
3 reps
RPE 8
4
Bicep Curl (Barbell)
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Hanging Leg Raise
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Military Press (Barbell)
5
5 reps
RPE 6
3
Zercher Squat (Barbell)
2
5 reps
RPE 7
4
Barbell Row
2
5 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Military Press (Barbell)
5
5 reps
RPE 6
3
Goblet Squat
2
6 reps
RPE 7
4
Barbell Row
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Military Press (Barbell)
5
5 reps
RPE 6
3
Zercher Squat (Barbell)
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 7
3
Goblet Squat
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Military Press (Barbell)
5
5 reps
RPE 7
3
Zercher Squat (Barbell)
3
7 reps
RPE 7
4
Barbell Row
3
7 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Military Press (Barbell)
5
5 reps
RPE 7
3
Goblet Squat
3
5 reps
RPE 7
4
Barbell Row
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 9
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Zercher Squat (Barbell)
2
3 reps
RPE 8
4
Pull-Up (Bodyweight)
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 9
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Hanging Leg Raise
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press Two-Arm
2
5 reps
RPE 7
4
Pull-Up (Bodyweight)
2
5 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press
2
6 reps
RPE 7
4
Pull-Up (Bodyweight)
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Clean and Press
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Snatch (Kettlebell)
3
7 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Kettlebell Press
2
3 reps
RPE 8
4
Pull-Up (Bodyweight)
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Hanging Leg Raise
3
5 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
@6.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@6
4
Barbell Row
2 Sets
5 Reps
@6
5
Hanging Leg Raise
2 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@6
4
Bicep Curl (Barbell)
2 Sets
5 Reps
@7
5
Hanging Leg Raise
2 Sets
5 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Military Press (Barbell)
5 Sets
5 Reps
@6
3
Zercher Squat (Barbell)
2 Sets
5 Reps
@7
4
Barbell Row
2 Sets
5 Reps
@7
5
Hanging Leg Raise
2 Sets
5 Reps
@7
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
@6
2
Deadlift (Barbell)
5 Sets
5 Reps
@6
3
Kettlebell Press Two-Arm
2 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
@7
5
Hanging Leg Raise
2 Sets
5 Reps
@7