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BoostcampPNG

Strenght and some disco

by Fame-Tango O.

Program Description

See who would join and review it.

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    Oct 13, 2024 03:09
  • Last Edited
    Feb 12, 2025 11:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
55%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Extension
4
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
4-6 reps
-
3
Chest Fly (Cable)
4
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
4
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
4
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
4
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
4
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
4
5-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
7
Rear Delt Fly (Dumbbell)
4
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
12 reps
65%
-
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Lat Pulldown (Close Grip)
3
10-12 reps
-
8
Hammer Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
12 reps
65%
-
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Lat Pulldown (Close Grip)
3
10-12 reps
-
8
Hammer Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
12 reps
65%
-
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Lat Pulldown (Close Grip)
3
10-12 reps
-
8
Hammer Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
12 reps
65%
-
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Lat Pulldown (Close Grip)
3
10-12 reps
-
8
Hammer Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
12 reps
65%
-
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Lat Pulldown (Close Grip)
3
10-12 reps
-
8
Hammer Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
12 reps
65%
-
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Lat Pulldown
4
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (EZ Bar)
4
10 reps
-
7
Lat Pulldown (Close Grip)
3
10-12 reps
-
8
Hammer Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
11 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
8 reps
10 reps
15 reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
12-15 reps
-
4
Leg Extension
4
15-20 reps
-
5
Seated Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
8 reps
10 reps
15 reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
12-15 reps
-
4
Leg Extension
4
15-20 reps
-
5
Seated Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
8 reps
10 reps
15 reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
12-15 reps
-
4
Leg Extension
4
15-20 reps
-
5
Seated Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
8 reps
10 reps
15 reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
12-15 reps
-
4
Leg Extension
4
15-20 reps
-
5
Seated Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
8 reps
10 reps
15 reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
12-15 reps
-
4
Leg Extension
4
15-20 reps
-
5
Seated Hamstring Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4 reps
8 reps
10 reps
15 reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Hack Squat
3
12-15 reps
-
4
Leg Extension
4
15-20 reps
-
5
Seated Hamstring Curl
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
12 reps
12 reps
50%
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Decline Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
12 reps
12 reps
50%
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Decline Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
12 reps
12 reps
50%
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Decline Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
12 reps
12 reps
50%
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Decline Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
12 reps
12 reps
50%
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Decline Crunch
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
2
12 reps
12 reps
50%
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Decline Crunch
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
55%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Leg Extension
4 Sets
15 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
6 Reps
-
3
Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Chest Press (Machine)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
11 Reps
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
8 Reps
10 Reps
15 Reps
80%
-
-
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
-
3
Hack Squat
3 Sets
12-15 Reps
-
4
Leg Extension
4 Sets
15-20 Reps
-
5
Seated Hamstring Curl
3 Sets
15 Reps
-
Day 6
1
Bench Press (Wide Grip)
1 Set
2 Sets
12 Reps
12 Reps
50%
-
2
Shoulder Press (Machine)
3 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Decline Crunch
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
12 Reps
65%
-
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Lat Pulldown
4 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
7
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
8
Hammer Curl (Cable)
4 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
-
3
Chest Fly (Cable)
4 Sets
5-8 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-