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House's strength gaining program

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Program Description

To push you to the limits and not hold back one bit

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 13, 2024 11:41
  • Last Edited
    Jun 18, 2025 08:01

Summary

Unlock your strength potential with House's 5-week strength gaining program, designed for dedicated lifters looking to push their limits. With six training days each week, you'll focus on targeted push and pull workouts that emphasize compound lifts and isolation exercises to maximize muscle growth. Each session is structured to progressively increase intensity, ensuring you stay challenged and engaged. Get ready to build serious strength and redefine your limits in just over a month!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
8 reps
75%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
8 reps
80%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
6 reps
85%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
15 reps
10 reps
RPE 8
RPE 8
2
Deadlift (Barbell)
3
3 reps
95%
3
Leg Extension
3
20 reps
RPE 9
4
Sissy Squat
3
8 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Side Crunch (Cable)
2
20 reps
RPE 10
7
Hanging Leg Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Military Press (Barbell)
3
5 reps
RPE 8
3
Dip (Bodyweight)
2
5 reps
-
4
Tricep Rope Push Down (Cable)
1
2
12 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
1
2
15 reps
8 reps
-
-
6
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
RPE 8.5
RPE 6
7
Chest Press (Machine)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
8 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 10
7
Rear Delt Fly (Cable)
4
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Leg Extension
2
20 reps
RPE 9.5
4
Leg Curl
2
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 8.5
6
Cable Crunch
2
20 reps
RPE 8.5
7
Hanging Leg Raise
2
20 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
2
Military Press (Barbell)
3 Sets
5 Reps
@8
3
Dip (Bodyweight)
2 Sets
5 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
8 Reps
-
-
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8.5
@6
7
Chest Press (Machine)
2 Sets
20 Reps
@9
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
8 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@10
7
Rear Delt Fly (Cable)
4 Sets
8 Reps
@8
Day 5
1
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
8 Reps
@8.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@10
7
Rear Delt Fly (Cable)
4 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
2
Military Press (Barbell)
3 Sets
5 Reps
@8
3
Dip (Bodyweight)
2 Sets
5 Reps
-
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
8 Reps
-
-
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
@8.5
@6
7
Chest Press (Machine)
2 Sets
20 Reps
@9
Day 6
1
Squat (Barbell)
1 Set
3 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Leg Extension
2 Sets
20 Reps
@9.5
4
Leg Curl
2 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@8.5
6
Cable Crunch
2 Sets
20 Reps
@8.5
7
Hanging Leg Raise
2 Sets
20 Reps
@9
Day 3
1
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
10 Reps
@8
@8
2
Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
20 Reps
@9
4
Sissy Squat
3 Sets
8 Reps
@9
5
Seated Calf Raise
2 Sets
20 Reps
@9.5
6
Side Crunch (Cable)
2 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
20 Reps
@10