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Billy’s Strength Program

by Billyk417

Program Description

Get stronger bigger numbers on squat bench deadlift

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2025 02:32
  • Last Edited
    Jun 18, 2025 07:49

Summary

Unleash your inner strength with Billy’s Strength Program, an 8-week journey designed for those ready to elevate their lifting game. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including the paused bench press and bodyweight dips, all aimed at building muscle and enhancing overall strength. This program is perfect for lifters of all levels looking to maximize their gym time and achieve tangible results. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.5%
Triceps
13.3%
Abs
10.8%
Hamstrings
10.1%
Quadriceps
8.9%
Front Delts
8.5%
Glutes
8.1%
Biceps
4.9%
Lats
4.8%
Upper Back
4.8%
Lower Back
3.2%
Middle Delts
2.7%
Adductors
1.4%
Forearms
0.6%
Rear Delts
0.5%
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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
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
5
3 reps
85%
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Bench Press (Barbell)
5
3 reps
87%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
5
3 reps
90%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
5
2 reps
92%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Leg Curl
3
10 reps
RPE 6
6
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Bench Press (Barbell)
4
2 reps
95%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
87%
2
Bench Press (Barbell)
3
2 reps
97%
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
4
Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
2
1 reps
100%
3
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
4
Split Squat (Dumbbell)
1
8 reps
RPE 6
5
Leg Curl
1
10 reps
RPE 6
6
Abs Crunch (Machine)
1
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
75%
2
Chest Fly (Cable)
3
15 reps
RPE 6
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
77%
2
Chest Fly (Cable)
3
15 reps
RPE 6
3
Lateral Raise (Cable)
3
15 reps
RPE 6
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Chest Fly (Cable)
3
15 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
82%
2
Dip (Bodyweight)
3
10 reps
RPE 6
3
Chest Fly (Cable)
3
15 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6
7
Cable Crunch
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
85%
2
Dip (Bodyweight)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
15 reps
RPE 6
4
Lateral Raise (Cable)
2
15 reps
RPE 6
5
Hammer Curl
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6
7
Cable Crunch
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
87%
2
Dip (Bodyweight)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
15 reps
RPE 6
4
Lateral Raise (Cable)
2
15 reps
RPE 6
5
Hammer Curl
2
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6
7
Cable Crunch
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
85%
2
Chest Fly (Cable)
1
15 reps
RPE 6
3
Lateral Raise (Cable)
1
15 reps
RPE 6
4
Dip (Bodyweight)
1
10 reps
RPE 6
5
Hammer Curl
1
12 reps
RPE 6
6
Tricep Pushdown (Cable)
1
12 reps
RPE 6
7
Cable Crunch
1
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
77%
2
Bench Press (Close Grip)
4
5 reps
80%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Close Grip)
4
4 reps
82%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
82%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Bench Press (Close Grip)
4
3 reps
87%
3
Bent Over Row (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Weighted)
3
10 reps
RPE 6
5
Abs Crunch (Machine)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
87%
2
Bench Press (Close Grip)
3
3 reps
90%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Bench Press (Close Grip)
3
2 reps
92%
3
Bent Over Row (Barbell)
2
8 reps
RPE 6
4
Pull-Up (Weighted)
2
10 reps
RPE 6
5
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Bench Press (Close Grip)
2
2 reps
90%
3
Bent Over Row (Barbell)
1
8-10 reps
RPE 6
4
Pull-Up (Weighted)
1
10 reps
RPE 6
5
Abs Crunch (Machine)
1
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@6
4
Split Squat (Dumbbell)
3 Sets
8 Reps
@6
5
Leg Curl
3 Sets
10 Reps
@6
6
Abs Crunch (Machine)
3 Sets
15 Reps
@6
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
77%
2
Bench Press (Close Grip)
4 Sets
5 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@6
4
Pull-Up (Weighted)
3 Sets
10 Reps
@6
5
Abs Crunch (Machine)
3 Sets
15 Reps
@6
Day 2
1
Bench Press (Paused)
5 Sets
3 Reps
75%
2
Chest Fly (Cable)
3 Sets
15 Reps
@6
3
Lateral Raise (Cable)
3 Sets
15 Reps
@6
4
Dip (Bodyweight)
3 Sets
10 Reps
@6
5
Hammer Curl
3 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
7
Cable Crunch
3 Sets
15 Reps
@6