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BoostcampPNG

Stronglifts +

by Jason F.

Program Description

Strength building + general fitness

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 03:33
  • Last Edited
    Apr 29, 2025 03:33
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6
Standing Calf Raise
4
15-25 reps
RPE 6
7A
Sit Up
3
12-20 reps
RPE 4
7B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
8
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5B
Narrow Push Up
3
12-20 reps
RPE 6
5C
Dip (Bodyweight)
3
AMRAP
RPE 8
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
7A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
7B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
12 Reps
@7
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Trap Bar Deadlift
3 Sets
1 Set
1 Set
5 Reps
5 Reps
@5
@6
@7
4A
Kettlebell Swing
1 Set
0.5 mins
-
4B
Kettlebell Halo
1 Set
0.5 mins
-
5A
Goblet Squat
3 Sets
10-20 Reps
@6
5B
Face Pull
3 Sets
12-20 Reps
@6
6
Standing Calf Raise
4 Sets
15-25 Reps
@6
7A
Sit Up
3 Sets
12-20 Reps
@4
7B
Glute Bridge (Bodyweight)
3 Sets
12-25 Reps
@5
8
Cardio
1 Set
10-12 mins
@5
Day 1
1
Cardio
1 Set
10-15 mins
@5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Barbell Row
5 Sets
5 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5B
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@7
6A
Plank
3 Sets
0.5-1 mins
@5
6B
Side Bend (Dumbbell)
3 Sets
15-25 Reps
@6
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6.5
Day 3
1
Cardio
1 Set
10-15 mins
@6
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Single Arm Row (Dumbbell)
5 Sets
5 Reps
@8
5A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
5B
Narrow Push Up
3 Sets
12-20 Reps
@6
5C
Dip (Bodyweight)
3 Sets
AMRAP
@8
6A
Lying Leg Raise
3 Sets
12-15 Reps
@7
6B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@7
7A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9