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!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15%

Glutes

11.4%

Hamstrings

11.3%

Front Delts

10.3%

Triceps

9.9%

Chest

9.2%

Upper Back

6.5%

Middle Delts

5.7%

Lats

Lower Back

4.9%

Biceps

Abs

Rear Delts

2.6%

Adductors

1.8%

Forearms

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Squat (Barbell)

1 reps

Day 1

Squat (Barbell)

4 reps

Front Squat (Barbell)

5 reps

Split Squat (Barbell)

8 reps

Leg Extension

8 reps

Day 1

Squat (Barbell)

3 reps

Front Squat (Barbell)

5 reps

Split Squat (Barbell)

8 reps

Leg Extension

8 reps

Day 1

Squat (Barbell)

2 reps

Front Squat (Barbell)

5 reps

Split Squat (Barbell)

8 reps

Leg Extension

8 reps

Day 1

Squat (Barbell)

4 reps

Front Squat (Barbell)

5 reps

Split Squat (Barbell)

8 reps

Leg Extension

8 reps

Day 1

Squat (Barbell)

3 reps

Front Squat (Barbell)

5 reps

Split Squat (Barbell)

8 reps

Leg Extension

8 reps

Day 1

Squat (Barbell)

2 reps

Front Squat (Barbell)

5 reps

Split Squat (Barbell)

8 reps

Leg Extension

8 reps

Day 1

Squat (Barbell)

1 reps

Day 2

Bench Press (Barbell)

1 reps

Day 2

Bench Press (Barbell)

4 reps

Incline Bench Press (Barbell)

5 reps

Pec Fly (Dumbbell)

8 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

3 reps

Incline Bench Press (Barbell)

5 reps

Pec Fly (Dumbbell)

8 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

2 reps

Incline Bench Press (Barbell)

5 reps

Pec Fly (Dumbbell)

8 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

4 reps

Incline Bench Press (Barbell)

5 reps

Pec Fly (Dumbbell)

8 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

3 reps

Incline Bench Press (Barbell)

5 reps

Pec Fly (Dumbbell)

8 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

2 reps

Incline Bench Press (Barbell)

5 reps

Pec Fly (Dumbbell)

8 reps

Dip (Bodyweight)

8 reps

Day 2

Bench Press (Barbell)

1 reps

Day 3

Deadlift (Barbell)

1 reps

Day 3

Deadlift (Barbell)

4 reps

Good Morning

5 reps

Lying Leg Curl

8 reps

Lunge (Barbell)

8 reps

Day 3

Deadlift (Barbell)

3 reps

Good Morning

5 reps

Lying Leg Curl

8 reps

Lunge (Barbell)

8 reps

Day 3

Deadlift (Barbell)

2 reps

Good Morning

5 reps

Lying Leg Curl

8 reps

Lunge (Barbell)

8 reps

Day 3

Deadlift (Barbell)

4 reps

Good Morning

5 reps

Lying Leg Curl

8 reps

Lunge (Barbell)

8 reps

Day 3

Deadlift (Barbell)

3 reps

Good Morning

5 reps

Lying Leg Curl

8 reps

Lunge (Barbell)

8 reps

Day 3

Deadlift (Barbell)

2 reps

Good Morning

5 reps

Lying Leg Curl

8 reps

Lunge (Barbell)

8 reps

Day 3

Deadlift (Barbell)

1 reps

Day 4

Overhead Press (Barbell)

1 reps

Day 4

Overhead Press (Barbell)

4 reps

Front Raise

5 reps

Lateral Raise (Dumbbell)

8 reps

Tricep Rope Push Down (Cable)

8 reps

Day 4

Overhead Press (Barbell)

3 reps

Front Raise

5 reps

Lateral Raise (Dumbbell)

8 reps

Tricep Rope Push Down (Cable)

8 reps

Day 4

Overhead Press (Barbell)

2 reps

Front Raise

5 reps

Lateral Raise (Dumbbell)

8 reps

Tricep Rope Push Down (Cable)

8 reps

Day 4

Overhead Press (Barbell)

4 reps

Front Raise

5 reps

Lateral Raise (Dumbbell)

8 reps

Tricep Rope Push Down (Cable)

8 reps

Day 4

Overhead Press (Barbell)

3 reps

Front Raise

5 reps

Lateral Raise (Dumbbell)

8 reps

Tricep Rope Push Down (Cable)

8 reps

Day 4

Overhead Press (Barbell)

2 reps

Front Raise

5 reps

Lateral Raise (Dumbbell)

8 reps

Tricep Rope Push Down (Cable)

8 reps

Day 4

Overhead Press (Barbell)

1 reps

Day 5

Barbell Row

1 reps

Day 5

Barbell Row

4 reps

Pull-Up (Bodyweight)

5 reps

Lying Rear Lateral Raise

8 reps

Incline Curl (Dumbbell)

8 reps

Day 5

Barbell Row

3 reps

Pull-Up (Bodyweight)

5 reps

Lying Rear Lateral Raise

8 reps

Incline Curl (Dumbbell)

8 reps

Day 5

Barbell Row

2 reps

Pull-Up (Bodyweight)

5 reps

Lying Rear Lateral Raise

8 reps

Incline Curl (Dumbbell)

8 reps

Day 5

Barbell Row

4 reps

Pull-Up (Bodyweight)

5 reps

Lying Rear Lateral Raise

8 reps

Incline Curl (Dumbbell)

8 reps

Day 5

Barbell Row

3 reps

Pull-Up (Bodyweight)

5 reps

Lying Rear Lateral Raise

8 reps

Incline Curl (Dumbbell)

8 reps

Day 5

Barbell Row

2 reps

Pull-Up (Bodyweight)

5 reps

Lying Rear Lateral Raise

8 reps

Incline Curl (Dumbbell)

8 reps

Day 5

Barbell Row

1 reps

Day 1

Squat (Barbell)

1 Set

1 Reps

Day 2

Bench Press (Barbell)

1 Set

1 Reps

Day 3

Deadlift (Barbell)

1 Set

1 Reps

Day 4

Overhead Press (Barbell)

1 Set

1 Reps

Day 5

Barbell Row

1 Set

1 Reps