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Kozy Strength 2.0

by Chris K.
1 athletes joined

Program Description

Build strength for intermediate lifters in the Squat, Bench, Deadlift and overhead press

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 08, 2025 05:08
  • Last Edited
    Nov 08, 2025 05:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Quadriceps
11.3%
Glutes
10.1%
Chest
10%
Front Delts
9.7%
Hamstrings
8.8%
Middle Delts
8.5%
Upper Back
6.9%
Lats
5%
Abs
4.6%
Lower Back
4%
Biceps
3.2%
Adductors
2.9%
Rear Delts
2.5%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
1
8 reps
RPE 8
2
Squat (Barbell)
3
6 reps
67.5%
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7 reps
RPE 8
2
Squat (Barbell)
4
5 reps
70%
3
Overhead Press (Barbell)
4
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Squat (Barbell)
5
4 reps
72.5%
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
6
3 reps
75%
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Squat (Barbell)
7
2 reps
77.5%
3
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
4
Overhead Press (Barbell)
5
4 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
67.5%
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
6
3 reps
77.5%
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Squat (Barbell)
7
2 reps
80%
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Overhead Press (Barbell)
5
4 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
6
3 reps
80%
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
7
2 reps
82.5%
3
Romanian Deadlift (Barbell)
5
4 reps
RPE 8
4
Overhead Press (Barbell)
5
4 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
20 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
4
1 reps
85%
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
5
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1 reps
9.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
67.5%
3
Squat (Paused)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
7 reps
RPE 8
4
Chest Supported Row (Machine)
4
7 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
72.5%
3
Squat (Paused)
3
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
6 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Barbell)
7
3 reps
75%
3
Squat (Paused)
3
5 reps
RPE 8
4
Chest Supported Row (Machine)
5
5 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Bench Press (Barbell)
8
2 reps
77.5%
3
Squat (Paused)
3
4 reps
RPE 8
4
Chest Supported Row (Machine)
6
4 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
67.5%
2
Squat (Paused)
3
5 reps
RPE 6
3
Chest Supported Row (Machine)
3
5 reps
RPE 6
4
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Barbell)
7
3 reps
77.5%
3
Squat (Paused)
4
5 reps
RPE 8
4
Chest Supported Row (Machine)
5
5 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Bench Press (Barbell)
8
2 reps
80%
3
Squat (Paused)
3
4 reps
RPE 8
4
Chest Supported Row (Machine)
6
4 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Barbell)
7
3 reps
80%
3
Squat (Paused)
4
5 reps
RPE 8
4
Chest Supported Row (Machine)
6
5 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
8
2 reps
82.5%
3
Squat (Paused)
3
4 reps
RPE 8
4
Chest Supported Row (Machine)
6
4 reps
RPE 8
5
Dip (Weighted)
3
10 reps
RPE 8
6
Bicep Curl (Barbell)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
5
1 reps
85%
3
Squat (Paused)
3
5 reps
RPE 8
4
Chest Supported Row (Machine)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Shoulder Press (Machine)
3
10 reps
RPE 7
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
72.5%
3
Bench Press (Close Grip)
4
7 reps
72.5%
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
72.5%
3
Bench Press (Close Grip)
4
6 reps
75%
4
Shoulder Press (Machine)
3
8 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
75%
3
Bench Press (Close Grip)
5
5 reps
77.5%
4
Shoulder Press (Machine)
3
6 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
2 reps
77.5%
3
Bench Press (Close Grip)
6
4 reps
80%
4
Shoulder Press (Machine)
4
5 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
67.5%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Shoulder Press (Machine)
3
10 reps
RPE 6
4
Chin-Up (Weighted)
3
5-10 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
77.5%
3
Bench Press (Close Grip)
5
5 reps
80%
4
Shoulder Press (Machine)
3
6 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
2 reps
80%
3
Bench Press (Close Grip)
6
4 reps
82.5%
4
Shoulder Press (Machine)
4
5 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
6
3 reps
77.5%
3
Bench Press (Close Grip)
5
5 reps
82.5%
4
Shoulder Press (Machine)
3
6 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
6
2 reps
82.5%
3
Bench Press (Close Grip)
6
4 reps
85%
4
Shoulder Press (Machine)
4
5 reps
RPE 8
5
Chin-Up (Weighted)
3
5-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
1 reps
87.5%
2
Bench Press (Close Grip)
3
5 reps
80%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
8 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
67.5%
67.5%
67.5%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
18 Reps
18 Reps
18 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
8 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
67.5%
67.5%
67.5%
67.5%
3
Squat (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8-9
@8-9
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
6 Reps
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8
@8
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
18 Reps
18 Reps
18 Reps
@8
@8
@8