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Strength Training

by Teja sudha G.
4.0
(1 rating)

Program Description

Helps gaining the the strength over time

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Aug 12, 2024 07:35
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unlock your strength potential with this comprehensive 1-week Strength Training program, designed for five days of focused workouts. Each session targets key muscle groups through a mix of machine, barbell, and dumbbell exercises, ensuring balanced development and maximum gains. From chest presses to squats, you'll build muscle and enhance your overall fitness with carefully structured sets and intensities. Perfect for gym-goers ready to elevate their strength game, this program will push your limits and deliver results.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
4
20 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
4
20 reps
RPE 9.5
7
Lateral Raise (Dumbbell)
4
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 7.5
4
Leg Curl
3
15 reps
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9.5
6
Cable Crunch
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8.5
4
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Leg Press
3
12 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
20 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12 reps
RPE 8.5
2
Bayesian Curl
3
15 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
15 reps
RPE 9.5
-
4
Concentration Curl
4
20 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
4
20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9.5
7
Rear Delt Fly (Cable)
4
20 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8.5
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8.5
5
Overhead Tricep Extension (Cable)
4 Sets
20 Reps
@9.5
6
Preacher Curl (Dumbbell)
4 Sets
20 Reps
@9.5
7
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7.5
3
Single Leg Press
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
15 Reps
@9.5
5
Standing Calf Raise
3 Sets
15 Reps
@9.5
6
Cable Crunch
3 Sets
12 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Chest Press (Machine)
3 Sets
12 Reps
@8.5
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
2
Leg Press
3 Sets
12 Reps
@7.5
3
Leg Curl
3 Sets
15 Reps
@9
4
Leg Extension
3 Sets
20 Reps
@9
5
Seated Calf Raise
3 Sets
20 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
3 Sets
@9
Day 5
1
Shoulder Press (Machine)
3 Sets
12 Reps
@8.5
2
Bayesian Curl
3 Sets
15 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
1 Set
15 Reps
@9.5
-
4
Concentration Curl
4 Sets
20 Reps
@9.5
5
Overhead Tricep Extension (Cable)
4 Sets
20 Reps
@9.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
7
Rear Delt Fly (Cable)
4 Sets
20 Reps
@9.5