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House's strength gaining program

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Program Description

To push you to the limits and not hold back one bit

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 13, 2024 11:41
  • Last Edited
    Feb 08, 2025 01:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
8 reps
75%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
8 reps
80%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
6 reps
85%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
3 reps
95%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
2
Military Press (Barbell)
3 Sets
5 Reps
@8
3
Dip (Bodyweight)
2 Sets
5 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
8 Reps
-
-
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8.5
@6
7
Chest Press (Machine)
2 Sets
20 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
8 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@10
7
Rear Delt Fly (Cable)
4 Sets
8 Reps
@8
Day 5
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
8 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@10
7
Rear Delt Fly (Cable)
4 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
2
Military Press (Barbell)
3 Sets
5 Reps
@8
3
Dip (Bodyweight)
2 Sets
5 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
8 Reps
-
-
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8.5
@6
7
Chest Press (Machine)
2 Sets
20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
3 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Leg Extension
2 Sets
20 Reps
@9.5
4
Leg Curl
2 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8.5
6
Cable Crunch
2 Sets
20 Reps
@8.5
7
Hanging Leg Raise
2 Sets
20 Reps
@9
Day 3
1
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
10 Reps
@8
@8
2
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
20 Reps
@9
4
Sissy Squat
3 Sets
8 Reps
@9
5
Seated Calf Raise
2 Sets
20 Reps
@9.5
6
Side Crunch (Cable)
2 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
20 Reps
@10