Program Description
Strength on big 3 as well as a pulling movement Building muscle
Program Overview
- LevelIntermediate
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedFeb 12, 2024 01:06
- Last EditedJun 18, 2025 12:40
Summary
Unleash your strength potential with this 6-week, 4-day General Strength split program designed for lifters of all levels. Each session focuses on compound movements like squats and bench presses, combined with targeted accessory exercises to build overall muscle and power. With a balanced approach to training major muscle groups, you'll enhance your strength, improve your technique, and boost your performance in just 4 days a week. Get ready to challenge yourself and achieve your strength 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2-4 reps
5-8 reps
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
3
6-10 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Bicep Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2-4 reps
6-10 reps
RPE 7
RPE 7
2
Barbell Row
4
8-12 reps
RPE 7-10
3
Lateral Raise (Cable)
4
10-15 reps
RPE 8-10
4
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 7-10
5
Decline Crunch
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
5-8 reps
RPE 6.5-9
RPE 7-9
2
Front Squat (Paused)
3
6-10 reps
RPE 7-10
3
Seated Hamstring Curl
4
10-15 reps
RPE 9-10
4
Seated Calf Raise
4
10-15 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7-10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 7-10
3
Face Pull
3
10-15 reps
RPE 7-9
4
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
5
Bicep Curl (Cable)
4
6-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)1 Set
3 Sets
2-4 Reps
5-8 Reps
@6.5
@7
2
Stiff Leg Deadlift3 Sets
6-10 Reps
@7-10
3
Leg Extension3 Sets
10-15 Reps
@9-10
4
Seated Calf Raise4 Sets
10-15 Reps
@9-10
5
Bicep Curl (Cable)1 Set
-
Day 2
1
Bench Press (Paused)1 Set
3 Sets
2-4 Reps
6-10 Reps
@7
@7
2
Barbell Row4 Sets
8-12 Reps
@7-10
3
Lateral Raise (Cable)4 Sets
10-15 Reps
@8-10
4
Lat Pulldown (Close Grip)4 Sets
8-12 Reps
@7-10
5
Decline Crunch4 Sets
10-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
2-4 Reps
5-8 Reps
@6.5-9
@7-9
2
Front Squat (Paused)3 Sets
6-10 Reps
@7-10
3
Seated Hamstring Curl4 Sets
10-15 Reps
@9-10
4
Seated Calf Raise4 Sets
10-15 Reps
@9-10
5
Overhead Tricep Extension (Cable)1 Set
-
Day 4
1
Pull-Up (Weighted)4 Sets
5-8 Reps
@7-10
2
Incline Bench Press (Smith Machine)4 Sets
8-12 Reps
@7-10
3
Face Pull3 Sets
10-15 Reps
@7-9
4
Chest Fly (Machine)3 Sets
12-15 Reps
@8-10
5
Bicep Curl (Cable)4 Sets
6-10 Reps
@9-10
6
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
@7-10