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 19, 2025 09:43

Summary

Unlock your strength potential with this 9-week program designed for serious lifters. Committing to four days a week, you'll focus on both upper and lower body strength through essential movements like the bench press, squats, and weighted dips. Each workout is structured to maximize muscle engagement and intensity, pushing you to new personal records. Perfect for those with a garage gym setup, this plan combines effective barbell and machine exercises to build a solid foundation of strength and power. Get ready to transform your physique and elevate your lifting game!
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