Program Description
This StrongLifts inspired variation is designed to build strength and size by including some low fatigue finisher exercises for the arms. The order of exercises will be in the typical alternating A and B workouts. I have included hack squats in the program to bias quad development and shake up the monotony of doing squats 3 times every week.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 19, 2024 07:03
- Last EditedJan 17, 2025 07:01
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bicep Curl (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Bicep Curl (Machine)3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Bench Press (Barbell)5 Sets
5 Reps
-
3
Lat Pulldown3 Sets
8-12 Reps
-
4
Bicep Curl (Machine)3 Sets
15 Reps
-
Day 2
1
Hack Squat4 Sets
8 Reps
-
2
Overhead Press (Barbell)5 Sets
5 Reps
-
3
Stiff Leg Deadlift3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)3 Sets
15 Reps
-