9-5 Serious Strength

by Micah M.

Program Description

This is a program aimed at beginners and novices to improve strength and using only a few movements and minimal time. It helps to build a base in strength training and can be used until one reaches a plateau. This is the most committal and time-consuming version of this plan, hence its title of "Serious Strength." After week four, re-evaluate max lifts for alm major movements to continue using the program.

Program Overview

Level
Beginner
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Sep 01, 2024 08:28
Last Edited
Oct 28, 2024 09:36

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

65%

Overhead Press (Barbell)

5 reps

65%

Day 1

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Day 1

Squat (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

5 reps

80%

Overhead Press (Barbell)

5 reps

80%

Day 2

Bench Press (Barbell)

5 reps

65%

Barbell Row

5 reps

65%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 2

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 2

Bench Press (Barbell)

5 reps

75%

Barbell Row

5 reps

75%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 2

Bench Press (Barbell)

5 reps

80%

Barbell Row

5 reps

80%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 3

Squat (Barbell)

5 reps

65%

Overhead Press (Barbell)

5 reps

65%

Day 3

Squat (Barbell)

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Day 3

Squat (Barbell)

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

Day 3

Squat (Barbell)

5 reps

80%

Overhead Press (Barbell)

5 reps

80%

Day 4

Bench Press (Barbell)

5 reps

65%

Barbell Row

5 reps

65%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 4

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 4

Bench Press (Barbell)

5 reps

75%

Barbell Row

5 reps

75%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 4

Bench Press (Barbell)

5 reps

80%

Barbell Row

5 reps

80%

Concentration Curl

8 reps

RPE 9

RPE 9.5

RPE 10

Day 5

Deadlift (Barbell)

5 reps

3 reps

1 reps

65%

70%

75%

Day 5

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

75%

80%

Day 5

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

80%

85%

Day 5

Deadlift (Barbell)

5 reps

3 reps

1 reps

80%

85%

90%

Day 1

Squat (Barbell)

5 Sets

5 Reps

65%

Overhead Press (Barbell)

5 Sets

5 Reps

65%

Day 2

Bench Press (Barbell)

5 Sets

5 Reps

65%

Barbell Row

5 Sets

5 Reps

65%

Concentration Curl

1 Set

2 Sets

1 Set

8 Reps

@9.5

@10

Day 3

Squat (Barbell)

5 Sets

5 Reps

65%

Overhead Press (Barbell)

5 Sets

5 Reps

65%

Day 4

Bench Press (Barbell)

5 Sets

5 Reps

65%

Barbell Row

5 Sets

5 Reps

65%

Concentration Curl

1 Set

2 Sets

1 Set

8 Reps

@9.5

@10

Day 5

Deadlift (Barbell)

3 Sets

1 Set

5 Reps

3 Reps

1 Reps

65%

70%

75%