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Size and Strength

by Jake P.
1 athletes joined
5.0
(1 rating)

Program Description

Minimum time, maximum gains bro split -increase weight each week (and isolation exercises) -compound movements (Squat, Bench, Press and Deadlift) increase at 2.5kg per week. (Start conservatively) -don’t skip a day -week 6 de-load and run again. That’s it

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 03, 2024 12:42
  • Last Edited
    Jul 08, 2024 03:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Push Up
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Ab Wheel
3
5 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Ab Wheel
3
5 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Ab Wheel
3
5 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Ab Wheel
3
5 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Ab Wheel
3
5 reps
-
3
Skull Crusher
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Push Up
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Military Press (Barbell)
1 Set
5 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 4
1
Hanging Leg Raise
3 Sets
10 Reps
-
2
Ab Wheel
3 Sets
5 Reps
-
3
Skull Crusher
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
1 Set
5 Reps
-
2
Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-