logo
BoostcampPNG

Simple program for strength SPS

by

Program Description

Strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 17, 2025 10:31
  • Last Edited
    Jun 18, 2025 02:49
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
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7.5
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7.5
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7.5
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7.5
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8.5
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9.5
2
Dip (Weighted)
3
8 reps
RPE 7.5
3
Upright Row (Barbell)
2
8 reps
RPE 7.5
4
Pull-Up (Weighted)
2
6 reps
RPE 8
5
Incline Chest Press (Machine)
2
6 reps
RPE 7.5
6
Overhead Press (Barbell)
2
8 reps
RPE 8
7
Seal Row
2
6 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 8
3
Band Pull Apart
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6.5
2
Bench Press (Barbell)
2
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9.5
2
Nordic Curl
3
8 reps
RPE 8.5
3
Leg Extension
2
8 reps
RPE 8.5
4
Reverse Hyperextension
2
15 reps
RPE 7
5
Standing Calf Raise
3
8 reps
RPE 7-8.5
6
Hanging Leg Raise
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press With Bands
4
4 reps
RPE 8
2
Kettlebell Press
2
6 reps
RPE 7.5
3
Meadows Row
3
8 reps
RPE 8
4
Wide Grip Pull-Up
2
AMRAP
RPE 8
5
Dip (Bodyweight)
2
AMRAP
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
7
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9.5
2
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
3
Nordic Curl
2
AMRAP
RPE 8
4
Leg Press
2
8 reps
RPE 8
5
Standing Calf Raise
2
10 reps
RPE 8
6
Hanging Leg Raise
3
AMRAP
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7.5
2
Dip (Weighted)
3 Sets
8 Reps
@7.5
3
Upright Row (Barbell)
2 Sets
8 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
6 Reps
@8
5
Incline Chest Press (Machine)
2 Sets
6 Reps
@7.5
6
Overhead Press (Barbell)
2 Sets
8 Reps
@8
7
Seal Row
2 Sets
6 Reps
@8
8
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@7.5
2
Nordic Curl
3 Sets
8 Reps
@8.5
3
Leg Extension
2 Sets
8 Reps
@8.5
4
Reverse Hyperextension
2 Sets
15 Reps
@7
5
Standing Calf Raise
3 Sets
8 Reps
@7-8.5
6
Hanging Leg Raise
2 Sets
AMRAP
@9
Day 3
1
Bench Press With Bands
4 Sets
4 Reps
@8
2
Kettlebell Press
2 Sets
6 Reps
@7.5
3
Meadows Row
3 Sets
8 Reps
@8
4
Wide Grip Pull-Up
2 Sets
AMRAP
@8
5
Dip (Bodyweight)
2 Sets
AMRAP
@8
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Box Squat (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
@9
@8
3
Nordic Curl
2 Sets
AMRAP
@8
4
Leg Press
2 Sets
8 Reps
@8
5
Standing Calf Raise
2 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
AMRAP
@8