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Strength focused

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Program Description

Focus on strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 24, 2024 04:56
  • Last Edited
    May 07, 2024 10:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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 (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Seated Row (Cable)
1
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Power Clean
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Snatch (Kettlebell)
3 Sets
8 Reps
-
5
Hanging Toes To Bar
3 Sets
6 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Shoulder Press (Machine)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Seated Row (Cable)
1 Set
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Power Clean
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-