Strong gpt program

by Romain

Program Description

Unleash your strength with the Strong GPT Program, a 4-week powerlifting journey designed for both intermediate and novice lifters. With 16 sessions packed into just 90 minutes each, you'll tackle essential lifts like the squat, deadlift, and bench press, honing your technique and building raw power. Each workout is strategically crafted to challenge your limits, ensuring you gain muscle and improve performance week after week. Equip yourself with the knowledge and skills to elevate your training and achieve your strength goals!

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 08, 2026 12:31
Last Edited
Mar 08, 2026 12:47

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

14.9%

Quadriceps

13%

Glutes

13%

Front Delts

10.1%

Triceps

9.1%

Upper Back

7.1%

Abs

6.8%

Chest

6.5%

Lats

5.2%

Middle Delts

4.5%

Adductors

2.9%

Lower Back

2.6%

Rear Delts

1.9%

Biceps

1.3%

Abductors

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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

Day 1

Squat (Low Bar)

5 reps

RPE 8

RPE 7

Bench Press (Barbell)

5 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Day 1

Squat (Low Bar)

5 reps

RPE 8

RPE 7

Bench Press (Barbell)

5 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Day 1

Squat (Low Bar)

5 reps

RPE 8

RPE 7

Bench Press (Barbell)

5 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Day 1

Squat (Low Bar)

5 reps

RPE 8

RPE 7

Bench Press (Barbell)

5 reps

RPE 8

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Day 2

Deadlift (Barbell)

3 reps

RPE 8

RPE 7

Barbell Row

8 reps

RPE 9.5

Pull-Up (Weighted)

RPE 10

Face Pull

15 reps

RPE 9

Day 2

Deadlift (Barbell)

3 reps

RPE 8

RPE 7

Barbell Row

8 reps

RPE 9.5

Pull-Up (Weighted)

RPE 10

Face Pull

15 reps

RPE 9

Day 2

Deadlift (Barbell)

3 reps

RPE 8

RPE 7

Barbell Row

8 reps

RPE 9.5

Pull-Up (Weighted)

RPE 10

Face Pull

15 reps

RPE 9

Day 2

Deadlift (Barbell)

3 reps

RPE 8

RPE 7

Barbell Row

8 reps

RPE 9.5

Pull-Up (Weighted)

RPE 10

Face Pull

15 reps

RPE 9

Day 3

Bench Press (Barbell)

3 reps

4 reps

RPE 8

Overhead Press (Dumbbell)

6 reps

RPE 9

Lateral Raise (Dumbbell)

15 reps

Day 3

Bench Press (Barbell)

3 reps

4 reps

RPE 8

Overhead Press (Dumbbell)

6 reps

RPE 9

Lateral Raise (Dumbbell)

15 reps

Day 3

Bench Press (Barbell)

3 reps

4 reps

RPE 8

Overhead Press (Dumbbell)

6 reps

RPE 9

Lateral Raise (Dumbbell)

15 reps

Day 3

Bench Press (Barbell)

3 reps

4 reps

RPE 8

Overhead Press (Dumbbell)

6 reps

RPE 9

Lateral Raise (Dumbbell)

15 reps

Day 4

Squat (Paused)

4 reps

Leg Press (45 Degrees)

10 reps

Leg Curl

12 reps

Day 4

Squat (Paused)

4 reps

Leg Press (45 Degrees)

10 reps

Leg Curl

12 reps

Day 4

Squat (Paused)

4 reps

Leg Press (45 Degrees)

10 reps

Leg Curl

12 reps

Day 4

Squat (Paused)

4 reps

Leg Press (45 Degrees)

10 reps

Leg Curl

12 reps

Day 2

Deadlift (Barbell)

1 Set

4 Sets

3 Reps

Barbell Row

4 Sets

8 Reps

@9.5

Pull-Up (Weighted)

4 Sets

@10

Face Pull

3 Sets

15 Reps

Day 3

Bench Press (Barbell)

1 Set

4 Sets

3 Reps

4 Reps

Overhead Press (Dumbbell)

4 Sets

6 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Day 4

Squat (Paused)

4 Sets

4 Reps

Leg Press (45 Degrees)

3 Sets

10 Reps

Leg Curl

3 Sets

12 Reps

Day 1

Squat (Low Bar)

1 Set

4 Sets

5 Reps

Bench Press (Barbell)

1 Set

4 Sets

5 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps