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Get strong unless it hurts

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Program Description

**Get Strong Unless It Hurts** is a dynamic 3-week program designed to build strength and muscle through a blend of bodybuilding, powerlifting, and bodyweight exercises. Comprising 21 sessions, each lasting around 50 minutes, this intermediate-level plan challenges you with a variety of targeted workouts that incorporate machines, free weights, and bodyweight movements. Expect to push your limits while fostering proper recovery with strategic stretching sessions. Commit to this journey and unlock your true strength potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 08, 2025 12:25
  • Last Edited
    Jul 08, 2025 02:06
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Seal Row
3
8 reps
RPE 10
3
Smith Machine Row
2
1
10 reps
8 reps
RPE 8
RPE 9.5
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Power Shrug
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Seal Row
3
8 reps
RPE 10
3
Smith Machine Row
2
1
10 reps
8 reps
RPE 8
RPE 9.5
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Power Shrug
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10 reps
8 reps
RPE 8
RPE 9
2
Seal Row
3
8 reps
RPE 10
3
Smith Machine Row
2
1
10 reps
8 reps
RPE 8
RPE 9.5
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Power Shrug
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 10
6
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7.5
RPE 9.5
4
Push Up
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7.5
RPE 9.5
4
Push Up
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 7.5
RPE 9.5
4
Push Up
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
2
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9.5
3
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 9
6
Dip (Bodyweight)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
2
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9.5
3
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 9
6
Dip (Bodyweight)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 9
2
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9.5
3
Hammer Curl (Dumbbell)
2
8 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 9
6
Dip (Bodyweight)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Leg Press
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
3
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lying Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
6
Calf Raise (Machine)
1
1
1
15-25 reps
15-25 reps
15-20 reps
RPE 7
RPE 8
RPE 10
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
8
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 6.5
RPE 8
9
Stretching
1
5-10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Leg Press
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
3
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lying Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
6
Calf Raise (Machine)
1
1
1
15-25 reps
15-25 reps
15-20 reps
RPE 7
RPE 8
RPE 10
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
8
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 6.5
RPE 8
9
Stretching
1
5-10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Leg Press
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
3
Leg Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lying Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
6
Calf Raise (Machine)
1
1
1
15-25 reps
15-25 reps
15-20 reps
RPE 7
RPE 8
RPE 10
7
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8
8
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 6.5
RPE 8
9
Stretching
1
5-10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 9
2
Decline Sit Up (Bodyweight)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 8
RPE 9
3
Landmine Oblique Twist
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
6
Front Raise
1
1
8 reps
8 reps
RPE 7.5
RPE 8
7
Stretching
1
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 9
2
Decline Sit Up (Bodyweight)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 8
RPE 9
3
Landmine Oblique Twist
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
6
Front Raise
1
1
8 reps
8 reps
RPE 7.5
RPE 8
7
Stretching
1
5 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 9
2
Decline Sit Up (Bodyweight)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 8
RPE 9
3
Landmine Oblique Twist
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
5
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
6
Front Raise
1
1
8 reps
8 reps
RPE 7.5
RPE 8
7
Stretching
1
5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
3
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
6
Pullover (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
7
Forearm Gripper
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
3
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
6
Pullover (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
7
Forearm Gripper
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 9
3
Preacher Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
6
Pullover (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
7
Forearm Gripper
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Single Arm Kettlebell Swing
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Sit Up
1
1
15 reps
15 reps
RPE 6
RPE 8
4
Push Up
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Single Arm Kettlebell Swing
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Sit Up
1
1
15 reps
15 reps
RPE 6
RPE 8
4
Push Up
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 7
2
Single Arm Kettlebell Swing
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9
3
Sit Up
1
1
15 reps
15 reps
RPE 6
RPE 8
4
Push Up
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
Week 1
1 / 3 Weeks
Day 3
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@9
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@9.5
3
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7.5
@9
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@8.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@7.5
@8.5
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6.5
@8.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@7.5
@9.5
4
Push Up
2 Sets
12 Reps
@10
Day 5
1
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7.5
@9
2
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@8
@9
3
Landmine Oblique Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@8
@9
6
Front Raise
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8
7
Stretching
1 Set
5 mins
@6.5
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8
@9
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8
6
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8
@10
7
Forearm Gripper
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 7
1
Run
1 Set
30 mins
@7
2
Single Arm Kettlebell Swing
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@8
@9
3
Sit Up
1 Set
1 Set
15 Reps
15 Reps
@6
@8
4
Push Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8
@8.5
Day 1
1
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@8
@9
2
Seal Row
3 Sets
8 Reps
@10
3
Smith Machine Row
2 Sets
1 Set
10 Reps
8 Reps
@8
@9.5
4
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
5
Power Shrug
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8.5
@10
6
Single Arm Iso Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8
@9
Day 4
1
Stretching
1 Set
10 mins
@6.5
2
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7
@7.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7.5
@8.5
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
15-25 Reps
15-25 Reps
15-20 Reps
@7
@8
@10
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7.5
@8
8
Hip Adductor (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@8
9
Stretching
1 Set
5-10 mins
@6