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Strength program

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2 athletes joined

Program Description

Trying to get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 23, 2024 11:20
  • Last Edited
    May 07, 2024 10:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 8
2
Bench Press (Paused)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
2
Bench Press (Paused)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
2 reps
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
8 reps
RPE 8
-
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
8 reps
RPE 8
-
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
RPE 10
-
2
Bench Press (Paused)
1
1
8 reps
RPE 8
-
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
2
4 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
2 reps
2 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
1 reps
1 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
1 reps
RPE 10
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
-
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
2 Sets
4 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8