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Strength gain

by Cairan M.

Program Description

Strength gain and building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 26, 2025 04:02
  • Last Edited
    Feb 18, 2026 10:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.7%
Front Delts
14.7%
Triceps
12.8%
Lats
12.3%
Chest
10.7%
Biceps
9.1%
Middle Delts
6%
Rear Delts
5%
Lower Back
4.4%
Glutes
3.1%
Forearms
2.1%
Abs
1.7%
Hamstrings
1.3%
Other
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
External Shouler Rotation
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9.5
3
Bench Press (Barbell)
8
3 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
5 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6
Military Press (Barbell)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
External Shouler Rotation
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9.5
3
Bench Press (Barbell)
5
5 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6
Military Press (Barbell)
3
6 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
External Shouler Rotation
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9.5
3
Bench Press (Barbell)
5
6-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6
Half Kneeling Arnold Press (Dumbbell)
4
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
External Shouler Rotation
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9.5
3
Bench Press (Barbell)
5
6-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6
Half Kneeling Arnold Press (Dumbbell)
4
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
External Shouler Rotation
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9.5
3
Bench Press (Barbell)
5
6-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6
Half Kneeling Arnold Press (Dumbbell)
4
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
External Shouler Rotation
2
10 reps
RPE 9.5
2
Wide Grip Pull-Up
2
10 reps
RPE 9.5
3
Bench Press (Barbell)
5
6-10 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Chest Fly (Dumbbell)
3
10 reps
RPE 9
6
Half Kneeling Arnold Press (Dumbbell)
4
10 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
5
10 reps
RPE 9.5
2
Back Extension (Weighted)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 9
4
Pull-Up (Weighted)
5
5 reps
RPE 9.5
5
Barbell Row
4
6-8 reps
RPE 9
6
Straight Arm Pulldown
3
8 reps
RPE 8
7
Face Pull
3
8 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
5
10 reps
RPE 9.5
2
Reverse Hyperextension
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 9
5
Wide Grip Pull-Up
6
10-20 reps
RPE 10
6
Pendlay Row
4
8 reps
RPE 9.5
7
Face Pull
3
8 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
5
10 reps
RPE 9.5
2
Reverse Hyperextension
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 9
5
Wide Grip Pull-Up
6
10-20 reps
RPE 10
6
Pendlay Row
4
8 reps
RPE 9.5
7
Face Pull
3
8 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
5
10 reps
RPE 9.5
2
Reverse Hyperextension
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 9
5
Wide Grip Pull-Up
6
10-20 reps
RPE 10
6
Pendlay Row
4
8 reps
RPE 9.5
7
Face Pull
3
8 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
5
10 reps
RPE 9.5
2
Reverse Hyperextension
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 9
5
Wide Grip Pull-Up
6
10-20 reps
RPE 10
6
Pendlay Row
4
8 reps
RPE 9.5
7
Face Pull
3
8 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Row
5
10 reps
RPE 9.5
2
Reverse Hyperextension
3
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Good Morning
3
10 reps
RPE 9
5
Wide Grip Pull-Up
6
10-20 reps
RPE 10
6
Pendlay Row
4
8 reps
RPE 9.5
7
Face Pull
3
8 reps
RPE 9
8
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
3A
Chin-Up (Weighted)
4
10 reps
RPE 10
3B
Push Up
4
25 reps
RPE 10
4
Dip (Weighted)
4
10 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
6-8 reps
RPE 9
6A
Seated Front Raise
1
10 reps
RPE 9.5
6B
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
3A
Seated Front Raise
1
10 reps
RPE 9.5
3B
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
3C
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
RPE 9.5
4A
Chin-Up (Weighted)
4
10 reps
RPE 10
4B
Push Up
4
25 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
15 reps
RPE 10
5A
Spider Curl
3
8 reps
RPE 9.5
5B
Dip (Weighted)
3
10 reps
RPE 9.5
6A
Hammer Curl (Cable)
3
10 reps
RPE 9.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
3A
Seated Front Raise
1
10 reps
RPE 9.5
3B
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
3C
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
RPE 9.5
4A
Chin-Up (Weighted)
4
10 reps
RPE 10
4B
Push Up
4
25 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
15 reps
RPE 10
5A
Dip (Weighted)
3
10 reps
RPE 9.5
5B
Battle Ropes
3
30-1 mins
RPE 9.5
6A
Hammer Curl (Cable)
3
10 reps
RPE 9.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
3A
Seated Front Raise
1
10 reps
RPE 9.5
3B
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
3C
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
RPE 9.5
4A
Chin-Up (Weighted)
4
10 reps
RPE 10
4B
Push Up
4
25 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
15 reps
RPE 10
5A
Dip (Weighted)
3
10 reps
RPE 9.5
5B
Battle Ropes
3
30-1 mins
RPE 9.5
6A
Hammer Curl (Cable)
3
10 reps
RPE 9.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
3A
Seated Front Raise
1
10 reps
RPE 9.5
3B
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
3C
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
RPE 9.5
4A
Chin-Up (Weighted)
4
10 reps
RPE 10
4B
Push Up
4
25 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
15 reps
RPE 10
5A
Dip (Weighted)
3
10 reps
RPE 9.5
5B
Battle Ropes
3
30-1 mins
RPE 9.5
6A
Hammer Curl (Cable)
3
10 reps
RPE 9.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 9
3A
Seated Front Raise
1
10 reps
RPE 9.5
3B
Lateral Raise (Dumbbell)
1
10 reps
RPE 9.5
3C
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
RPE 9.5
4A
Chin-Up (Weighted)
4
10 reps
RPE 10
4B
Push Up
4
25 reps
RPE 10
4C
Bent Over Row (Dumbbell)
4
15 reps
RPE 10
5A
Dip (Weighted)
3
10 reps
RPE 9.5
5B
Battle Ropes
3
30-1 mins
RPE 9.5
6A
Hammer Curl (Cable)
3
10 reps
RPE 9.5
6B
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
External Shouler Rotation
2 Sets
10 Reps
@9.5
2
Wide Grip Pull-Up
2 Sets
10 Reps
@9.5
3
Bench Press (Barbell)
8 Sets
3 Reps
@9.5
4
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
@9
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@9
6
Military Press (Barbell)
3 Sets
6 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
Day 2
1
TRX Row
5 Sets
10 Reps
@9.5
2
Back Extension (Weighted)
3 Sets
10 Reps
@8
3
Good Morning
3 Sets
10 Reps
@9
4
Pull-Up (Weighted)
5 Sets
5 Reps
@9.5
5
Barbell Row
4 Sets
6-8 Reps
@9
6
Straight Arm Pulldown
3 Sets
8 Reps
@8
7
Face Pull
3 Sets
8 Reps
@9
8
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Bicep Curl (Cable)
4 Sets
8 Reps
@9
2
V-Handle Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
3A
Chin-Up (Weighted)
4 Sets
10 Reps
@10
3B
Push Up
4 Sets
25 Reps
@10
4
Dip (Weighted)
4 Sets
10 Reps
@9.5
5
Bicep Curl (Barbell)
4 Sets
6-8 Reps
@9
6A
Seated Front Raise
1 Set
10 Reps
@9.5
6B
Lateral Raise (Dumbbell)
1 Set
10 Reps
@9.5