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Size N Strength

by Jakob F.
5 athletes joined

Program Description

Power building RAAAAAAH

Program Overview

  • Level
    Novice, Advanced, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 02, 2024 10:04
  • Last Edited
    Jan 27, 2025 08:40
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
3
Skull Crusher
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
-
2
Front Squat (Barbell)
3 Sets
8-10 Reps
-
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Skull Crusher
3 Sets
8-10 Reps
-