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mad strength LP

by Arnav S.

Program Description

only for beginners you can not run this for more than 3 months and you need to be gaining weight to make progress on this program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 12, 2025 04:05
  • Last Edited
    Dec 17, 2025 04:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Quadriceps
11.6%
Glutes
11.6%
Hamstrings
11.6%
Triceps
10.4%
Front Delts
10.4%
Lats
6.9%
Abs
5.8%
Adductors
5.2%
Chest
5.2%
Middle Delts
5.2%
Biceps
3.5%
Lower Back
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Deadlift (Barbell)
1
5 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Bench Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Military Press (Barbell)
3
5 reps
+5 lbs
3
Chin-Up (Assisted)
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Deadlift (Barbell)
1 Set
5 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Chin-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8