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Crazy Strength Muscle

by Erlend I.
2 athletes joined

Program Description

-

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 19, 2025 08:36
  • Last Edited
    Feb 19, 2025 09:28
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Bicep Curl (Cable)
3
6-8 reps
-
6
Reverse Curl
3
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8-10 reps
-
3
Leg Press (45 Degrees)
3
6-8 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-10 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
70%
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
-
2
High Row
3
6-8 reps
-
3
Incline Bench Press (Smith Machine)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Bicep Curl (Barbell)
4
8-10 reps
-
7
Overhead Tricep Extension (Cable)
4
6-10 reps
-
8
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-8 Reps
-
2
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
-
5
Bicep Curl (Cable)
3 Sets
6-8 Reps
-
6
Reverse Curl
3 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-
8
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
-
4
Lying Leg Curl
4 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-10 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
Day 4
1
Bench Press (Paused)
4 Sets
8-10 Reps
70%
2
High Row
3 Sets
6-8 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
7
Overhead Tricep Extension (Cable)
4 Sets
6-10 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1
Bench Press (Paused)
5 Sets
5 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-