logo
BoostcampPNG

Strength Training 101

by Noah A.
1 athletes joined

Program Description

To get strong

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2024 10:59
  • Last Edited
    Jun 18, 2025 09:25

Summary

Strength Training 101 is a comprehensive 4-week program designed to build your foundational strength through a structured routine of four workouts per week. Each session focuses on key compound exercises like the bench press, squat, and deadlift, ensuring you develop power and stability across all major muscle groups. With a mix of high-intensity sets and varied rep ranges, this program will challenge you while promoting muscle growth and endurance. Equip yourself with a full gym and get ready to elevate your lifting game!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Tempo Bench Press
3
3 reps
80%
3
Squat (Barbell)
3
3 reps
85%
4
Dip (Weighted)
2
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Tempo Bench Press
3
4 reps
80%
3
Squat (Barbell)
3
4 reps
85%
4
Dip (Weighted)
2
6 reps
RPE 8
5
Bicep Curl (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Tempo Bench Press
3
5 reps
80%
3
Squat (Barbell)
3
5 reps
85%
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (Cable)
2
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
3
Lat Pulldown
5
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Lat Pulldown
5
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Lat Pulldown
5
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
80%
3
Bench Press (Paused)
3
3 reps
77%
4
Dumbbell Row
3
5 reps
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Squat (Paused)
3
4 reps
80%
3
Bench Press (Paused)
3
4 reps
77%
4
Dumbbell Row
3
6 reps
RPE 10
5
Lateral Raise (Cable)
2
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Squat (Paused)
3
5 reps
80%
3
Bench Press (Paused)
3
5 reps
77%
4
Dumbbell Row
3
7 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
85%
2
Tempo Squat (Barbell)
2
2 reps
80%
3
Deadlift (Barbell)
2
5 reps
75%
4
Leg Curl
2
5 reps
RPE 8
5
Bench Press (Barbell)
2
7 reps
70%
6
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
85%
2
Tempo Squat (Barbell)
2
3 reps
80%
3
Deadlift (Barbell)
2
6 reps
75%
4
Leg Curl
2
6 reps
RPE 8
5
Bench Press (Barbell)
2
8 reps
70%
6
Incline Bench Press (Dumbbell)
2
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Tempo Squat (Barbell)
2
4 reps
80%
3
Deadlift (Barbell)
2
7 reps
75%
4
Leg Curl
2
7 reps
RPE 8
5
Bench Press (Barbell)
2
9 reps
70%
6
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Tempo Bench Press
3 Sets
3 Reps
80%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Dip (Weighted)
2 Sets
5 Reps
@8
5
Bicep Curl (Cable)
2 Sets
5 Reps
@10
Day 2
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Lat Pulldown
5 Sets
5 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
3 Sets
3 Reps
80%
3
Bench Press (Paused)
3 Sets
3 Reps
77%
4
Dumbbell Row
3 Sets
5 Reps
@10
5
Lateral Raise (Cable)
2 Sets
8 Reps
@10
Day 4
1
Squat (Barbell)
2 Sets
3 Reps
85%
2
Tempo Squat (Barbell)
2 Sets
2 Reps
80%
3
Deadlift (Barbell)
2 Sets
5 Reps
75%
4
Leg Curl
2 Sets
5 Reps
@8
5
Bench Press (Barbell)
2 Sets
7 Reps
70%
6
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8