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BoostcampPNG

Gym Strong

by Bill N.

Program Description

Intermediate level training to increase baseline strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 02, 2024 08:32
  • Last Edited
    Dec 02, 2024 08:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Press (Barbell)
3 Sets
1 Set
3 Reps
-
-
2
Lat Pulldown
4 Sets
6 Reps
-
3
Seated Row (Cable)
2 Sets
15 Reps
-
4
Floor Press (Barbell)
3 Sets
6 Reps
-
5
Landmine Row
3 Sets
6 Reps
-
6
Face Pull
2 Sets
15 Reps
-
Day 2
1
Clean (Barbell)
4 Sets
3 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Farmer's Walk (Weighted)
4 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Goblet March
3 Sets
10 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Landmine Row
4 Sets
6 Reps
-
3
Skull Crusher
3 Sets
8 Reps
-
4
Prowler Pull
5 Sets
10 Reps
-
5
Prowler Push
5 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Single dumbbell overhead press
3 Sets
5 Reps
-
3
Zercher Squat (Barbell)
3 Sets
8 Reps
-
4
Farmer's Walk (Weighted)
5 Sets
10 Reps
-
5
Lunge (Barbell)
3 Sets
15 Reps
-