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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
    Mar 31, 2025 11:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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
-