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Strong First - Reload

by Carlos V.

Program Description

To get stronger and smash your previous PR

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2025 04:30
  • Last Edited
    Jun 18, 2025 09:36

Summary

Unleash your strength with the "Strong First - Reload" program, an 8-week journey designed for serious lifters. Committing to four days a week, you'll focus on foundational barbell movements like deadlifts, squats, and bench presses, strategically alternating between heavy and light days to maximize gains. Each workout targets key muscle groups, ensuring balanced development and increased power. Get ready to push your limits and redefine your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6.5
2
Bench Press (Barbell)
5
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
4
Barbell Row
2
5 reps
RPE 6
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Good Morning
2
6 reps
RPE 7
4
Barbell Row
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
4
Barbell Row
3
5 reps
RPE 6
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Good Morning
3
6 reps
RPE 8
4
Barbell Row
3
6 reps
RPE 8
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
4
Barbell Row
3
7 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Good Morning
3
5 reps
RPE 7
4
Barbell Row
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
3 reps
RPE 8
4
Barbell Row
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
RPE 9
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Hanging Leg Raise
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
4
Bicep Curl (Barbell)
2
5 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Dip (Bodyweight)
2
6 reps
RPE 6
4
Bicep Curl (Barbell)
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
4
Bicep Curl (Barbell)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Squat (Barbell)
5
5 reps
RPE 7
3
Dip (Bodyweight)
3
6 reps
RPE 7
4
Bicep Curl (Barbell)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
5
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 7
4
Bicep Curl (Barbell)
3
7 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Squat (Barbell)
5
5 reps
RPE 7
3
Bench Press (Close Grip)
3
5 reps
RPE 7
4
Bicep Curl (Barbell)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
3 reps
RPE 8
4
Bicep Curl (Barbell)
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Hanging Leg Raise
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Military Press (Barbell)
5
5 reps
RPE 6
3
Zercher Squat (Barbell)
2
5 reps
RPE 7
4
Barbell Row
2
5 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 6
2
Military Press (Barbell)
5
5 reps
RPE 6
3
Goblet Squat
2
6 reps
RPE 7
4
Barbell Row
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Military Press (Barbell)
5
5 reps
RPE 6
3
Zercher Squat (Barbell)
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 7
3
Goblet Squat
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Military Press (Barbell)
5
5 reps
RPE 7
3
Zercher Squat (Barbell)
3
7 reps
RPE 7
4
Barbell Row
3
7 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Military Press (Barbell)
5
5 reps
RPE 7
3
Goblet Squat
3
5 reps
RPE 7
4
Barbell Row
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 9
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Zercher Squat (Barbell)
2
3 reps
RPE 8
4
Pull-Up (Bodyweight)
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 9
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Hanging Leg Raise
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press Two-Arm
2
5 reps
RPE 7
4
Pull-Up (Bodyweight)
2
5 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 6
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press
2
6 reps
RPE 7
4
Pull-Up (Bodyweight)
2
6 reps
RPE 7
5
Hanging Leg Raise
2
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Clean and Press
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press
3
6 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6 reps
RPE 7
5
Hanging Leg Raise
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Snatch (Kettlebell)
3
7 reps
RPE 7
4
Pull-Up (Bodyweight)
3
7 reps
RPE 7
5
Hanging Leg Raise
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
RPE 9
2
Deadlift (Barbell)
5
5 reps
RPE 6
3
Kettlebell Press
3
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
5 reps
RPE 7
5
Hanging Leg Raise
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Kettlebell Press
2
3 reps
RPE 8
4
Pull-Up (Bodyweight)
2
3 reps
RPE 8
5
Hanging Leg Raise
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Hanging Leg Raise
3
5 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
@6.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@6
4
Barbell Row
2 Sets
5 Reps
@6
5
Hanging Leg Raise
2 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
2 Sets
5 Reps
@6
4
Bicep Curl (Barbell)
2 Sets
5 Reps
@7
5
Hanging Leg Raise
2 Sets
5 Reps
@7
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@6
2
Military Press (Barbell)
5 Sets
5 Reps
@6
3
Zercher Squat (Barbell)
2 Sets
5 Reps
@7
4
Barbell Row
2 Sets
5 Reps
@7
5
Hanging Leg Raise
2 Sets
5 Reps
@7
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
@6
2
Deadlift (Barbell)
5 Sets
5 Reps
@6
3
Kettlebell Press Two-Arm
2 Sets
5 Reps
@7
4
Pull-Up (Bodyweight)
2 Sets
5 Reps
@7
5
Hanging Leg Raise
2 Sets
5 Reps
@7