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BoostcampPNG

Generally Strong

by Lukas M.
4 athletes joined

Program Description

Generally Strong template based on Cody Lefever's General Gainz framework. 6 week cycle. Slight variations. Read General Gainz to understand the 4 actions.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2024 06:32
  • Last Edited
    Nov 10, 2024 10:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-10 Reps
@9
5
Dip (Weighted)
4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 3
1
Front Squat (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)
1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch
4 Sets
12-15 Reps
@9
5
Glute-Ham Raise
4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@9