Program Description
Strict press 225 while mildly improving overall strength. Add 5 lbs a week to each lift eventually lowering added weight to continue progress.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 24, 2024 10:45
- Last EditedJun 18, 2025 11:49
Summary
Elevate your overhead strength with the 225 Strict Press program, a focused 12-week journey designed for serious lifters. Committing just three days a week, you'll tackle a blend of heavy and light days, emphasizing the military press and complementary lifts like bench presses and rows. Each session is crafted to push your limits and enhance muscle engagement, ensuring you build both power and stability. Get ready to unlock your potential and press toward your goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9.5
2
Barbell Row
3
5 reps
RPE 9.5
3
Leg Curl
3
7 reps
RPE 9
4
Incline Bench Press (Barbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Kroc Row
3
5 reps
RPE 8.5
3
Single Leg Press
3
7 reps
RPE 9
4
Chest Supported Row (Machine)
3
5 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
7 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Leg Extension
3
7 reps
RPE 9
4
Bench Press (Dumbbell)
3
5 reps
RPE 9
5
Lat Pulldown
3
5 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
3
7 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Military Press (Barbell)3 Sets
5 Reps
@9.5
2
Barbell Row3 Sets
5 Reps
@9.5
3
Leg Curl3 Sets
7 Reps
@9
4
Incline Bench Press (Barbell)3 Sets
5 Reps
@9
5
Lat Pulldown3 Sets
5 Reps
@9.5
Day 2
1
Bench Press (Barbell)3 Sets
5 Reps
@9.5
2
Kroc Row3 Sets
5 Reps
@8.5
3
Single Leg Press3 Sets
7 Reps
@9
4
Chest Supported Row (Machine)3 Sets
5 Reps
@9
5
Preacher Curl (Dumbbell)3 Sets
5 Reps
@9
Day 3
1
Military Press (Barbell)3 Sets
7 Reps
@8
2
Barbell Row3 Sets
7 Reps
@8
3
Leg Extension3 Sets
7 Reps
@9
4
Bench Press (Dumbbell)3 Sets
5 Reps
@9
5
Lat Pulldown3 Sets
5 Reps
@9.5
6
Preacher Curl (Dumbbell)3 Sets
7 Reps
@8