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Be Strong (2)

by First name Last name
1 athletes joined

Program Description

Continued growth relative to my Personal progress

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 22, 2025 12:19
  • Last Edited
    Jun 18, 2025 12:49

Summary

Unleash your strength with the **Be Strong (2)** program, a comprehensive 12-week journey designed for dedicated lifters. With six training days each week, you'll engage in a balanced mix of push and pull workouts, focusing on compound movements and targeted isolation exercises to build muscle and enhance overall strength. This program is perfect for those with garage gym setups, utilizing barbells, dumbbells, and cables to maximize your gains. Get ready to push your limits and transform your physique!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
-
2
Romanian Deadlift (Barbell)
4
-
3
Lateral Raise (Dumbbell)
4
-
4
Single Arm High Row (Cable)
4
-
5
Preacher Curl (EZ Bar)
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Single Arm Overhead Tricep Extension
10
-
3
Tricep Pushdown (Cable)
8
-
4
Chest Fly (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Leg Curl
8
-
3
Standing Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
4
-
2
Good Morning
3
-
3
Preacher Curl (EZ Bar)
8
-
4
Chest Supported Row (Machine)
7
-
5
Back Extension
3
-
6
Shrug (Barbell)
4
-
7
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Single Arm Overhead Tricep Extension
5
-
4
Tricep Pushdown (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
8
-
2
Leg Curl
4
-
3
Standing Calf Raise
4
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Barbell)
4 Sets
-
2
Single Arm Overhead Tricep Extension
10 Sets
-
3
Tricep Pushdown (Cable)
8 Sets
-
4
Chest Fly (Dumbbell)
4 Sets
-
Day 4
1
Underhand Lat Pulldown
4 Sets
-
2
Good Morning
3 Sets
-
3
Preacher Curl (EZ Bar)
8 Sets
-
4
Chest Supported Row (Machine)
7 Sets
-
5
Back Extension
3 Sets
-
6
Shrug (Barbell)
4 Sets
-
7
Face Pull
3 Sets
-
Day 5
1
Bench Press (Barbell)
4 Sets
-
2
Overhead Press (Barbell)
4 Sets
-
3
Single Arm Overhead Tricep Extension
5 Sets
-
4
Tricep Pushdown (Cable)
4 Sets
-
Day 6
1
Leg Extension
8 Sets
-
2
Leg Curl
4 Sets
-
3
Standing Calf Raise
4 Sets
-
Day 1
1
Lat Pulldown
5 Sets
-
2
Romanian Deadlift (Barbell)
4 Sets
-
3
Lateral Raise (Dumbbell)
4 Sets
-
4
Single Arm High Row (Cable)
4 Sets
-
5
Preacher Curl (EZ Bar)
6 Sets
-
Day 3
1
Leg Extension
4 Sets
-
2
Leg Curl
8 Sets
-
3
Standing Calf Raise
4 Sets
-