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1x Everyday Strength & Hypertrophy

by mery

Program Description

Are you the average guy/gal who wants a program to fit all needs? want to get stronger for your sport? want to beat your friends in armwrestling? this program will prepare you for everyday life. To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time. Rest, recovery, nutrition, and hydration are just as important as lifting.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 17, 2025 08:13
  • Last Edited
    Jan 24, 2025 10:03
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Deadlift (Barbell)
2
4-8 reps
-
3
Overhead Press (Barbell)
3
4-8 reps
-
4
Pull-Up (Weighted)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Barbell Row
3
4-8 reps
-
4
Bench Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Deadlift (Barbell)
2
4-8 reps
-
3
Overhead Press (Barbell)
3
4-8 reps
-
4
Pull-Up (Weighted)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Barbell Row
3
4-8 reps
-
4
Bench Press (Barbell)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Deadlift (Barbell)
2
4-8 reps
-
3
Overhead Press (Barbell)
3
4-8 reps
-
4
Pull-Up (Weighted)
3
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Barbell)
2
4-8 reps
-
3
Barbell Row
3
4-8 reps
-
4
Bench Press (Barbell)
3
4-8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Deadlift (Barbell)
2 Sets
4-8 Reps
-
3
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
4
Pull-Up (Weighted)
3 Sets
4-8 Reps
-