Program Description
To becomes ztrong
Program Overview
- LevelIntermediate
- GoalStrength, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedNov 12, 2025 12:34
- Last EditedMar 18, 2026 03:55
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
13.6%
Front Delts
12.6%
Quadriceps
11.9%
Glutes
11.9%
Hamstrings
11.9%
Abs
5%
Biceps
4.3%
Upper Back
4%
Lats
4%
Adductors
3.2%
Lower Back
2.8%
Forearms
1.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
2
8 reps
-
4
Bench Press (Close Grip)
1
AMRAP
-
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
3
Bench Press (Close Grip)
2
6 reps
-
4
Bench Press (Close Grip)
1
AMRAP
-
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
70%
3
Bench Press (Close Grip)
2
4 reps
-
4
Bench Press (Close Grip)
1
AMRAP
-
5
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
1 reps
1 reps
40%
60%
70%
80%
90%
-
2
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
3
Bench Press (Close Grip)
3
3 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
8
3 reps
75%
2
Bench Press (Barbell)
1
1
1
1
2
8 reps
6 reps
4 reps
3 reps
1 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
3 reps
80%
2
Bench Press (Barbell)
1
1
1
1
1
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Seated Row (Machine)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
4
Seated Row (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
65%
2
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Seated Row (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8 reps
RPE 10
2
Front Squat (Barbell)
3
5-6 reps
RPE 8
3
Bench Press (Barbell)
2
3 reps
80%
4
Deadlift (Barbell)
3
6 reps
RPE 8
5
Tricep Extension (Cable)
3
8 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
RPE 8
7
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5 reps
RPE 10
2
Front Squat (Barbell)
3
3-4 reps
RPE 8
3
Bench Press (Barbell)
3
4 reps
80%
4
Deadlift (Barbell)
4
6 reps
RPE 8
5
Tricep Extension (Cable)
4
8 reps
RPE 8
6
Chest Fly (Machine)
4
12 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3 reps
RPE 10
2
Front Squat (Barbell)
3
1-2 reps
RPE 8
3
Bench Press (Barbell)
5
4 reps
80%
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Tricep Extension (Cable)
5
8 reps
RPE 8
6
Chest Fly (Machine)
5
12 reps
RPE 8
7
Wide Grip Lat Pulldown
5
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
1 reps
1 reps
40%
60%
70%
80%
90%
-
3
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
1 reps
1 reps
40%
60%
80%
90%
-
4
Tricep Extension (Cable)
2
8 reps
RPE 8
5
Chest Fly (Machine)
2
12 reps
RPE 8
6
Wide Grip Lat Pulldown
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
80%
2
Bench Press (Barbell)5 Sets
5 Reps
75%
3
Bench Press (Close Grip)2 Sets
8 Reps
-
4
Bench Press (Close Grip)1 Set
AMRAP
-
5
Bicep Curl (Barbell)4 Sets
10-12 Reps
@8
Day 2
1
Sumo Deadlift (Barbell)8 Sets
3 Reps
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
4
Seated Row (Machine)4 Sets
8 Reps
@8
Day 3
1
Front Squat (Barbell)1 Set
8 Reps
@10
2
Front Squat (Barbell)3 Sets
5-6 Reps
@8
3
Bench Press (Barbell)2 Sets
3 Reps
80%
4
Deadlift (Barbell)3 Sets
6 Reps
@8
5
Tricep Extension (Cable)3 Sets
8 Reps
@8
6
Chest Fly (Machine)3 Sets
12 Reps
@8
7
Lat Pulldown (Neutral Grip)3 Sets
8 Reps
@8