logo
BoostcampPNG

Super strength

by Eli V.
1 athletes joined

Program Description

Add numbers. Max out week 1 and 8, % for first compound lift only

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 31, 2025 10:18
  • Last Edited
    Jun 18, 2025 12:53

Summary

Unlock your potential with the Super Strength program, a comprehensive 8-week journey designed to build raw power and muscle. Committing to five days a week, you'll tackle essential lifts like squats, deadlifts, and bench presses, focusing on form and intensity to maximize gains. Each session is crafted to challenge your limits and enhance your overall strength, making it perfect for those ready to take their training to the next level. Equip yourself with a barbell and get ready to transform your physique and performance!
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
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)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
-
2
Good Morning
3
5 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Good Morning
3
5 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
-
2
Good Morning
3
5 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Good Morning
3
5 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Good Morning
3
5 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
-
2
Good Morning
3
5 reps
-
3
Lying Leg Curl
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
-
2
Front Raise
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
-
2
Front Raise
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
-
2
Front Raise
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
-
2
Front Raise
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
-
2
Front Raise
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
-
2
Front Raise
3
5 reps
-
3
Lateral Raise (Dumbbell)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
4 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Lying Rear Lateral Raise
3
8 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
3 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Lying Rear Lateral Raise
3
8 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
2 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Lying Rear Lateral Raise
3
8 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
4 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Lying Rear Lateral Raise
3
8 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Lying Rear Lateral Raise
3
8 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2 reps
-
2
Pull-Up (Bodyweight)
3
5 reps
-
3
Lying Rear Lateral Raise
3
8 reps
-
4
Incline Curl (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Reps
-
Day 5
1
Barbell Row
1 Set
1 Reps
-