Program Description
Powerlifting 5 days per week, peaking for either a meet or a general test. DELOAD AFTER RUNNING PROGRAM
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout130 minutes
- CreatedJul 18, 2024 04:30
- Last EditedJun 18, 2025 12:50
Summary
Unleash your strength with "Stronk," a comprehensive 10-week program designed to build muscle and power through five intense training days each week. This program focuses on compound lifts like squats, deadlifts, and bench presses, complemented by accessory movements to enhance your overall performance. Perfect for those ready to push their limits, Stronk will guide you through progressive overload, ensuring you see real gains in strength and physique. Equip yourself with a full gym and get ready to transform your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Squat (Barbell)
3
5 reps
75%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
87.5%
2
Squat (Barbell)
3
5 reps
77.5%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Overhead Press (Barbell)
2
8 reps
70%
3
Deadlift (Barbell)
2
5 reps
85%
4
Good Morning
2
8-10 reps
RPE 6
5
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
3 reps
85%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92.5%
2
Squat (Barbell)
2
3 reps
87.5%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
2
3 reps
87.5%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
1
3 reps
90%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
2
3 reps
87.5%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
1
4 reps
75%
3
Deadlift (Barbell)
2
3 reps
65%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Lying Leg Curl
2
10 reps
RPE 7
3
Lateral Raise (Machine)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
3
3 reps
85%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Bench Press (Barbell)
3
3 reps
87.5%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Seated Calf Raise
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97.5%
2
Bench Press (Barbell)
3
3 reps
95%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97.5%
2
Bench Press (Barbell)
1
2 reps
95%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
2
8 reps
70%
3
Squat (Paused)
2
5 reps
RPE 5
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bicep Curl (Barbell)
1
3 reps
RPE 10
3
Overhead Press (Barbell)
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Tempo Bench Press
3
8 reps
75%
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Tempo Bench Press
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
1
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
1
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Squat (Barbell)
2
5 reps
75%
3
Lying Leg Curl
4
6-8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Paused)
2
4 reps
67.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
2
4 reps
67.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
90%
2
Deadlift (Paused)
2
4 reps
70%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
95%
2
Deadlift (Barbell)
2
4 reps
75%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Paused)
2
4 reps
67.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
2
4 reps
75%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
92.5%
2
Deadlift (Paused)
2
4 reps
72.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
95%
2
Deadlift (Barbell)
2
8 reps
75%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
4
6 reps
72.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
77.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Bench Press (Barbell)
4
6 reps
80%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Bench Press (Barbell)
2
6 reps
72.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
77.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
2
5 reps
80%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
82.5%
2
Bench Press (Barbell)
1
5 reps
82.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Reps
85%
2
Squat (Barbell)3 Sets
5 Reps
75%
3
Overhead Press (Barbell)2 Sets
8 Reps
70%
4
Deadlift (Barbell)3 Sets
5 Reps
85%
5
Good Morning2 Sets
8-10 Reps
@6
6
Chest Supported Row (Machine)4 Sets
8-10 Reps
@9
Day 2
1
Bench Press (Barbell)1 Set
1 Reps
90%
2
Bench Press (Barbell)3 Sets
3 Reps
82.5%
3
Romanian Deadlift (Barbell)1 Set
10-12 Reps
@8
4
Bicep Curl (Dumbbell)4 Sets
6-8 Reps
@10
5
Rear Delt Fly (Machine)3 Sets
15-20 Reps
@9
6
Seated Calf Raise3 Sets
10-12 Reps
@10
7
Hanging Leg Raise3 Sets
6-8 Reps
@8
Day 3
1
Squat (Paused)3 Sets
8 Reps
@6
2
Bench Press (Close Grip)3 Sets
8 Reps
@6
3
Lat Pulldown4 Sets
6-8 Reps
@6
4
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
@8-10
5
Leg Press (45 Degrees)3 Sets
4-5 Reps
@8
Day 4
1
Deadlift (Barbell)1 Set
4 Reps
85%
2
Deadlift (Paused)2 Sets
4 Reps
67.5%
3
Lateral Raise (Machine)4 Sets
15-20 Reps
@9
4
Chest Supported Row (Machine)4 Sets
15-20 Reps
@9
5
Standing Pullover (Cable)3 Sets
15-20 Reps
@7
6
Hammer Curl4 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)4 Sets
6 Reps
70%
2
Bench Press (Barbell)4 Sets
6 Reps
72.5%
3
Pendlay Row3 Sets
10-12 Reps
@8
4
Hip Abductor (Machine)3 Sets
12-15 Reps
@8
5
Hip Adductor (Machine)3 Sets
12-15 Reps
@8