Program Description
Building and improving a strength base to improve strength and athletic performance in other sports. Program is based on a 3-day week strength training schedule with at least one rest day in between training days. If you want to do cardiovasculair training like running it should be done on the training days, 8 hours or more before the strength training. Strength exercises like squats can be alternated with dumbell curls to shorten the total workout time. 3-5 min. rest between sets of all 80% 1RM exercises. 1-2 min. rest for all other exercises.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJun 19, 2024 01:41
- Last EditedJun 19, 2024 03:02
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-8 reps
80%
2
Hip Thrust (Barbell)
3
3-8 reps
80%
3
Bench Press (Barbell)
3
3-8 reps
80%
4
Push Press (Barbell)
3
3-8 reps
80%
5
Bicep Curl (Dumbbell)
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
3
3-8 reps
80%
3
Hip Thrust (Barbell)
3
3-8 reps
80%
4
Bench Press (Barbell)
3
3-8 reps
80%
5
Push Press (Barbell)
3
3-8 reps
80%
6
Bicep Curl (Dumbbell)
3
3-8 reps
80%
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
80%
2
Hip Thrust (Barbell)
4
3-8 reps
80%
3
Bench Press (Barbell)
4
3-8 reps
80%
4
Push Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-8 reps
80%
2
Hip Thrust (Barbell)
4
3-8 reps
80%
3
Bench Press (Barbell)
4
3-8 reps
80%
4
Push Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
3
3-8 reps
80%
3
Hip Thrust (Barbell)
4
3-8 reps
80%
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Push Press (Barbell)
4
3-8 reps
80%
6
Bicep Curl (Dumbbell)
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-8 reps
80%
2
Hip Thrust (Barbell)
5
3-8 reps
80%
3
Bench Press (Barbell)
5
3-8 reps
80%
4
Push Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-8 reps
80%
2
Hip Thrust (Barbell)
5
3-8 reps
80%
3
Bench Press (Barbell)
5
3-8 reps
80%
4
Push Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-8 reps
80%
2
Hip Thrust (Barbell)
5
3-8 reps
80%
3
Bench Press (Barbell)
5
3-8 reps
80%
4
Push Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
3
8-15 reps
-
3
Skater Jumps
3
8-15 reps
-
4
Incline Bench Press (Dumbbell)
3
3-8 reps
80%
5
Bicep Curl (Dumbbell)
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
3
Skater Jumps
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
3
3-8 reps
80%
5
Bicep Curl (Dumbbell)
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
3
Skater Jumps
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
3-8 reps
80%
2
Lunge (Barbell)
3
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
3-8 reps
80%
2
Lunge (Barbell)
4
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
4
8-15 reps
-
4
Incline Bench Press (Dumbbell)
4
3-8 reps
80%
5
Bicep Curl (Dumbbell)
4
3-8 reps
80%
6
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
5
3-8 reps
80%
2
Lunge (Barbell)
4
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
5
8-15 reps
-
4
Incline Bench Press (Dumbbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
5
3-8 reps
80%
2
Elastic Exercise Glutheus Min/Med.
5
8-15 reps
-
3
Incline Bench Press (Dumbbell)
5
3-8 reps
80%
4
Bicep Curl (Dumbbell)
5
3-8 reps
80%
5
Hanging Leg Raise
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
5
3-8 reps
80%
2
Lunge (Barbell)
5
8-15 reps
-
3
Elastic Exercise Glutheus Min/Med.
5
8-15 reps
-
4
Incline Bench Press (Dumbbell)
5
3-8 reps
80%
5
Bicep Curl (Dumbbell)
5
3-8 reps
80%
6
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
80%
2
Front Squat (Barbell)
3
3-8 reps
80%
3
Bench Press (Barbell)
3
3-8 reps
80%
4
Bicep Curl (Barbell)
3
3-8 reps
80%
5
Arnold Press
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
80%
2
Front Squat (Barbell)
3
3-8 reps
80%
3
Bench Press (Barbell)
3
3-8 reps
80%
4
Bicep Curl (Barbell)
3
3-8 reps
80%
5
Arnold Press
3
3-8 reps
80%
6
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
3
3-8 reps
80%
3
Front Squat (Barbell)
4
3-8 reps
80%
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Barbell)
4
3-8 reps
80%
6
Arnold Press
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-8 reps
80%
2
Front Squat (Barbell)
4
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Barbell)
4
3-8 reps
80%
6
Arnold Press
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-8 reps
80%
2
Front Squat (Barbell)
4
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
4
3-8 reps
80%
5
Bicep Curl (Barbell)
4
3-8 reps
80%
6
Arnold Press
4
3-8 reps
80%
7
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
4
3-8 reps
80%
3
Front Squat (Barbell)
5
3-8 reps
80%
4
Skater Jumps
4
8-15 reps
-
5
Bench Press (Barbell)
5
3-8 reps
80%
6
Bicep Curl (Barbell)
5
3-8 reps
80%
7
Arnold Press
5
3-8 reps
80%
8
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-8 reps
80%
2
Front Squat (Barbell)
5
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Barbell)
5
3-8 reps
80%
6
Arnold Press
5
3-8 reps
80%
7
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-8 reps
80%
2
Front Squat (Barbell)
5
3-8 reps
80%
3
Skater Jumps
4
8-15 reps
-
4
Bench Press (Barbell)
5
3-8 reps
80%
5
Bicep Curl (Barbell)
5
3-8 reps
80%
6
Arnold Press
5
3-8 reps
80%
7
Hanging Leg Raise
5
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
3-8 Reps
80%
2
Hip Thrust (Barbell)3 Sets
3-8 Reps
80%
3
Bench Press (Barbell)3 Sets
3-8 Reps
80%
4
Push Press (Barbell)3 Sets
3-8 Reps
80%
5
Bicep Curl (Dumbbell)3 Sets
3-8 Reps
80%
6
Hanging Leg Raise3 Sets
AMRAP
-
Day 2
1
Good Morning3 Sets
3-8 Reps
80%
2
Elastic Exercise Glutheus Min/Med.3 Sets
8-15 Reps
-
3
Skater Jumps3 Sets
8-15 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
3-8 Reps
80%
5
Bicep Curl (Dumbbell)3 Sets
3-8 Reps
80%
6
Hanging Leg Raise3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)3 Sets
3-8 Reps
80%
2
Front Squat (Barbell)3 Sets
3-8 Reps
80%
3
Bench Press (Barbell)3 Sets
3-8 Reps
80%
4
Bicep Curl (Barbell)3 Sets
3-8 Reps
80%
5
Arnold Press3 Sets
3-8 Reps
80%
6
Hanging Leg Raise3 Sets
AMRAP
-