Program Description
A throwback to the golden years of STRENGTH TRAINING. Very simple straightforward strength training that is an everyday challenge. The plan is written much like a diary from a very dedicated strength enthusiast. Plan rotates from Press Day, to Leg Day, to Back Day. Huge Deadlift sessions on Day 5,10,15, and 20. A great program for the bodybuilding community, and anyone who is wanting to get very strong and thick. A very serious plan for the serious lifter. Plan includes 20 days of Strength Training. The plan is versatile and can be used as a three day, four day, or five day per week program according to your commitment level.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedNov 20, 2024 02:55
- Last EditedJan 18, 2025 02:44
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
4 reps
60%
65%
72%
80%
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Barbell)
4
10 reps
RPE 8
3A
Skull Crusher (Barbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
3B
Tricep Pushdown (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Trap Bar)
4
20 reps
RPE 8
4B
Farmer's Walk (Weighted)
4
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
5 reps
4 reps
3 reps
70%
75%
80%
2
Bulgarian Split Squat (Dumbbell)
3
3
10 reps
5 reps
RPE 8
RPE 8
3A
Kettlebell Swing
3
15 reps
RPE 7
3B
Farmer's Walk (Weighted)
3
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
3
3
2
2
10 reps
7 reps
5 reps
3 reps
3 reps
7 reps
10 reps
55%
67%
75%
83%
75%
70%
60%
2A
Tricep Pushdown (Cable)
10
20 reps
RPE 8
2B
Lateral Raise (Dumbbell)
10
20 reps
RPE 8
3
Shrug (Dumbbell)
5
3
10 reps
25 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
RPE 8
2
Chin-Up (Weighted)
4
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
RPE 8
4A
Bicep Curl (Barbell)
5
15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
5
Shrug (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
2
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
50%
52%
54%
56%
58%
60%
62%
64%
65%
2
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
3
Shrug (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3
3
10 reps
7 reps
5 reps
3 reps
50%
65%
72%
80%
2A
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
2B
Bicep Curl (Dumbbell)
5
5 reps
RPE 8
3
Snatch Deadlift
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
10
10 reps
50%
1B
Kettlebell Swing
10
10 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
8
5 reps
RPE 8
2B
Rear Delt Fly (Dumbbell)
8
15 reps
RPE 8
3
Bicep Curl (Cable)
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
5 reps
3 reps
70%
80%
2
Chin-Up (Weighted)
10
5 reps
RPE 8
3
Barbell Row
5
5 reps
RPE 8
4
Alternating Dumbbell Curl
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
10 reps
RPE 8
1B
Bulgarian Split Squat (Dumbbell)
4
5 reps
RPE 8
2A
Squat (Barbell)
4
5 reps
70%
2B
Arnold Press
4
10 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3B
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
5
5 reps
RPE 8
1B
Bent Over Row (Barbell)
5
5 reps
RPE 8
2
Single Arm Row (Cable)
3
3
3
10 reps
5 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Bicep Curl (Cable)
4
21 reps
RPE 8
4
Hammer Curl
5
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
6
5 reps
RPE 8
2A
Pullover (Dumbbell)
3
8 reps
RPE 8
2B
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
5
5 reps
RPE 8
4A
Concentration Curl
4
15 reps
RPE 8
4B
Shrug (Dumbbell)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
4
5 reps
RPE 8
1B
Single Arm Row (Cable)
4
5 reps
RPE 8
2A
Bent Over Row (Barbell)
5
5 reps
RPE 8
2B
Barbell Row
5
5 reps
RPE 8
3
Bicep Curl (Cable)
4
21 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4
2
2
2
8 reps
6 reps
4 reps
2 reps
6 reps
8 reps
60%
70%
80%
85%
73%
65%
2
Romanian Deadlift (Dumbbell)
10
10 reps
RPE 8
3
Bicep Curl (Barbell)
5
5 reps
RPE 8
4
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
3
3 reps
2 reps
1 reps
5 reps
75%
85%
92%
75%
2A
Pullover (Dumbbell)
5
5 reps
RPE 8
2B
Single Arm Row (Cable)
5
5 reps
RPE 8
3
Bicep Curl (Barbell)
3
3
3
15 reps
10 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Shrug (Dumbbell)
10
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
2
3
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8
RPE 8
2A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
2B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
2C
Curl To Overhead Press
3
10 reps
RPE 8
3A
Tricep Pushdown (Cable)
4
20 reps
RPE 8
3B
Narrow Push Up
4
10 reps
RPE 8
4
Shrug (Barbell)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
5
10 reps
5 reps
RPE 8
RPE 8
1B
Rear Delt Fly (Dumbbell)
6
10 reps
RPE 6
2A
Bench Press (Close Grip)
5
5
10 reps
10 reps
50%
60%
2B
Lateral Raise (Dumbbell)
10
10 reps
RPE 6
3
Tricep Tate Press
10
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
70%
73%
75%
80%
2
Reverse Lunge (Dumbbell)
5
5 reps
RPE 8
3
Squat (Barbell)
3
10 reps
50%
4
Romanian Deadlift (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
57%
2
Incline Bench Press (Dumbbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
3
15 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
3
3
20 reps
15 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
4
2
2
2
10 reps
7 reps
3 reps
5 reps
7 reps
10 reps
57%
70%
85%
80%
72%
62%
2
Tricep Kickback
6
15 reps
RPE 8
3
Tricep Pushdown (Cable)
5
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3
4 reps
3 reps
2 reps
75%
85%
90%
2
Chin-Up (Weighted)
10
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
4
Kettlebell Swing
10
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)3 Sets
3 Sets
3 Sets
3 Sets
10 Reps
7 Reps
5 Reps
3 Reps
50%
65%
72%
80%
2A
Romanian Deadlift (Barbell)5 Sets
5 Reps
@8
2B
Bicep Curl (Dumbbell)5 Sets
5 Reps
@8
3
Snatch Deadlift3 Sets
10 Reps
50%
Day 4
1A
Incline Bench Press (Dumbbell)1 Set
5 Sets
10 Reps
5 Reps
@8
@8
1B
Rear Delt Fly (Dumbbell)6 Sets
10 Reps
@6
2A
Bench Press (Close Grip)5 Sets
5 Sets
10 Reps
10 Reps
50%
60%
2B
Lateral Raise (Dumbbell)10 Sets
10 Reps
@6
3
Tricep Tate Press10 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
65%
72%
80%
2A
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@8
2B
Bent Over Row (Barbell)4 Sets
10 Reps
@8
3A
Skull Crusher (Barbell)1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@8
3B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@8
@8
@8
4A
Shrug (Trap Bar)4 Sets
20 Reps
@8
4B
Farmer's Walk (Weighted)4 Sets
4 Reps
@8
Day 3
1
Chin-Up (Weighted)6 Sets
5 Reps
@8
2A
Pullover (Dumbbell)3 Sets
8 Reps
@8
2B
Bent Over Row (Barbell)3 Sets
8 Reps
@8
3
Bicep Curl (Barbell)5 Sets
5 Reps
@8
4A
Concentration Curl4 Sets
15 Reps
@8
4B
Shrug (Dumbbell)4 Sets
15 Reps
@8