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Stronk

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Program Description

Stronk

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 05, 2024 01:46
  • Last Edited
    Jun 03, 2024 09:40
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
6-10 Reps
-
4
Walking Lunge
3 Sets
20 Reps
-
5
Seated Calf Raise
3 Sets
6-10 Reps
-
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
-
2
Front Raise
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Rear Delt Cable
3 Sets
10-15 Reps
-
5
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
6
Hanging Leg Raise
3 Sets
6-10 Reps
-
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
3
Chest Fly (Cable)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
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5
Back Extension
3 Sets
1-10 Reps
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6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
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