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Baloun Strength Program

by Adam B.

Program Description

Unleash your potential with the Baloun Strength Program, a focused 1-week workout plan designed for men looking to build strength and muscle. With five training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including supersets for added intensity. This program combines machine, cable, and free weight movements to ensure balanced development and maximize your gains. Get ready to challenge yourself and see real results in just one week!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 02:29
  • Last Edited
    Jun 16, 2025 02:52
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3A
JM Press
2
-
3B
Lateral Raise (Dumbbell)
2
-
4A
Chest Press (Machine)
2
-
4B
Single Arm Pushdown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3A
Face Away Cable Curl
2
-
3B
Incline Pushdown (Cable)
2
-
4A
Hammer Curl (Dumbbell)
2
-
4B
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
-
2
Squat (Smith Machine)
3
-
3
Bulgarian Split Squat (Dumbbell)
2
-
4
Leg Extension
2
-
5
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2A
Cable Low Row
2
-
2B
Chest Fly (Machine)
2
-
3A
Chest Press (Machine)
2
-
3B
High Row
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Preacher Curl (EZ Bar)
3
-
3
Lateral Raise (Cable)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Hammer Curl (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3A
Face Away Cable Curl
2 Sets
-
3B
Incline Pushdown (Cable)
2 Sets
-
4A
Hammer Curl (Dumbbell)
2 Sets
-
4B
Rear Delt Fly (Cable)
2 Sets
-
Day 3
1
Leg Curl
2 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Cable Crunch
3 Sets
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
-
2A
Cable Low Row
2 Sets
-
2B
Chest Fly (Machine)
2 Sets
-
3A
Chest Press (Machine)
2 Sets
-
3B
High Row
2 Sets
-
Day 5
1
Shoulder Press (Machine)
2 Sets
-
2
Preacher Curl (EZ Bar)
3 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3A
JM Press
2 Sets
-
3B
Lateral Raise (Dumbbell)
2 Sets
-
4A
Chest Press (Machine)
2 Sets
-
4B
Single Arm Pushdown
2 Sets
-