Brooke's Custom Strength filler workout

by Eduardo Harboe

1 athletes joined

Program Description

I made this program to fill in 2 strenght days of training

Program Overview

Level
Novice, Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 10, 2024 12:12
Last Edited
Jun 19, 2025 04:39

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.8%

Glutes

14.8%

Quadriceps

13%

Upper Back

8.3%

Hamstrings

8.3%

Lats

8.3%

Biceps

6.5%

Middle Delts

6.5%

Front Delts

5.6%

Chest

4.6%

Abs

3.7%

Lower Back

2.8%

Adductors

1.9%

Forearms

0.9%

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BlogBannerPC

START THE PROGRAM
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

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5A

Tricep Rope Push Down (Cable)

3

12 reps

-

5B

Overhead Tricep Extension (Cable)

3

12 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5A

Tricep Rope Push Down (Cable)

3

12 reps

-

5B

Overhead Tricep Extension (Cable)

3

12 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5A

Tricep Rope Push Down (Cable)

3

12 reps

-

5B

Overhead Tricep Extension (Cable)

3

12 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5A

Tricep Rope Push Down (Cable)

3

12 reps

-

5B

Overhead Tricep Extension (Cable)

3

12 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5A

Tricep Rope Push Down (Cable)

3

12 reps

-

5B

Overhead Tricep Extension (Cable)

3

12 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Bench Press (Barbell)

3

10 reps

70%

3

Hip Thrust (Barbell)

3

15 reps

-

4

Lat Pulldown

3

15 reps

-

5A

Tricep Rope Push Down (Cable)

3

12 reps

-

5B

Overhead Tricep Extension (Cable)

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

-

4

Overhead Press (Barbell)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

-

4

Overhead Press (Barbell)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

-

4

Overhead Press (Barbell)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

-

4

Overhead Press (Barbell)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

-

4

Overhead Press (Barbell)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

5 reps

85%

2

Barbell Row

3

10 reps

70%

3

Bulgarian Split Squat (Dumbbell)

3

15 reps

-

4

Overhead Press (Barbell)

3

15 reps

-

5

Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

85%

2

Bench Press (Barbell)

3 Sets

10 Reps

70%

3

Hip Thrust (Barbell)

3 Sets

15 Reps

-

4

Lat Pulldown

3 Sets

15 Reps

-

5A

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

-

5B

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

-

Day 2

1

Deadlift (Barbell)

3 Sets

5 Reps

85%

2

Barbell Row

3 Sets

10 Reps

70%

3

Bulgarian Split Squat (Dumbbell)

3 Sets

15 Reps

-

4

Overhead Press (Barbell)

3 Sets

15 Reps

-

5

Bicep Curl (EZ Bar)

3 Sets

12 Reps

-