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.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.3%

Front Delts

10.5%

Triceps

10.5%

Glutes

9.6%

Middle Delts

8.8%

Chest

8.8%

Upper Back

8.8%

Hamstrings

Lats

Biceps

Abs

4.4%

Adductors

3.5%

Lower Back

1.8%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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%