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William's Strength maintenance program

by William
1 athletes joined

Program Description

William's Strength Maintenance Program is a comprehensive 16-week training plan designed to help you maintain or enhance your strength while losing body fat. With 32 workouts spread across the weeks, you'll engage in a mix of powerlifting and functional strength exercises, including the Bench Press, Squat, Trap Bar Deadlift, Overhead Press, and Bent Over Row, Farmer Carries all tailored for both novice and intermediate lifters. Each session lasts approximately 50 minutes, ensuring an efficient yet effective workout experience. Intended for a calorie deficit and/or people who work long hours and need to manage fatigue. Equip yourself with a full gym and get ready to build muscle and power while honing your lifting technique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 15, 2026 03:06
  • Last Edited
    Mar 15, 2026 07:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Front Delts
11.7%
Middle Delts
9.4%
Triceps
9.4%
Lats
9.4%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Abs
5.5%
Biceps
4.7%
Rear Delts
4.7%
Chest
4.7%
Forearms
3.1%
Adductors
2.3%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
-
2
Bench Press (Barbell)
1
AMRAP
-
3
Chin-Up (Weighted)
2
5 reps
-
4
Chin-Up (Weighted)
1
AMRAP
-
5
Squat (Barbell)
2
5 reps
-
6
Squat (Barbell)
1
AMRAP
-
7
Farmer's Walk (Weighted)
2
0.5 mins
RPE 9.5
8
Lateral Raise (Dumbbell)
2
12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
-
2
Overhead Press (Barbell)
1
AMRAP
-
3
Bent Over Row (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
1
AMRAP
-
5
Trap Bar Deadlift
1
AMRAP
-
6
Face Pull
2
12 reps
-
7
Face Pull
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 2
1
Overhead Press (Barbell)
2 Sets
5 Reps
-
2
Overhead Press (Barbell)
1 Set
AMRAP
-
3
Bent Over Row (Barbell)
2 Sets
5 Reps
-
4
Bent Over Row (Barbell)
1 Set
AMRAP
-
5
Trap Bar Deadlift
1 Set
AMRAP
-
6
Face Pull
2 Sets
12 Reps
-
7
Face Pull
1 Set
AMRAP
-
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
-
2
Bench Press (Barbell)
1 Set
AMRAP
-
3
Chin-Up (Weighted)
2 Sets
5 Reps
-
4
Chin-Up (Weighted)
1 Set
AMRAP
-
5
Squat (Barbell)
2 Sets
5 Reps
-
6
Squat (Barbell)
1 Set
AMRAP
-
7
Farmer's Walk (Weighted)
2 Sets
0.5 mins
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
9
Lateral Raise (Dumbbell)
1 Set
AMRAP
-