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STRENGTH (ALEKS 1.0)

by Glizzytwizzy
1 athletes joined

Program Description

gonna lift heavy here, after week 3 you have any additional rest day u can use it where ever feels right

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jun 14, 2025 01:11
  • Last Edited
    Jun 22, 2025 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Paused)
4
5 reps
80%
2
Tempo Squat (Barbell)
4
5 reps
RPE 7-8
3
Dip (Weighted)
3
6 reps
RPE 8
4
Hack Squat
3
4-6 reps
RPE 7-8
5
Standing Lateral Raise Machine
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
3 reps
4 reps
4 reps
87.5%
82.5%
77.5%
2
Tempo Squat (Barbell)
4
5 reps
RPE 7-8
3
Dip (Weighted)
3
6 reps
RPE 8
4
Hack Squat
3
4-6 reps
RPE 7-8
5
Standing Lateral Raise Machine
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
4 reps
90%
82.5%
2
Tempo Squat (Barbell)
4
5 reps
RPE 7-8
3
Dip (Weighted)
3
6 reps
RPE 8
4
Hack Squat
3
4-6 reps
RPE 7-8
5
Standing Lateral Raise Machine
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
3 reps
95%
90%
2
Weighted Wide Grip Pull Ups
2
RPE 9
3
Plate Loaded Incline Chest Press
2
RPE 9
4
Plate Loaded Seated Wide Grip Row
2
RPE 9
5
Standing Lateral Raise Machine
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1-2 reps
2-3 reps
3-4 reps
97.5%
92.5%
87.5%
2
Weighted Wide Grip Pull Ups
2
RPE 9
3
Plate Loaded Incline Chest Press
2
RPE 9
4
Plate Loaded Seated Wide Grip Row
2
RPE 9
5
Standing Lateral Raise Machine
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
72.5%
2
Weighted Wide Grip Pull Ups
2
RPE 7
3
Plate Loaded Incline Chest Press
2
RPE 7
4
Plate Loaded Seated Wide Grip Row
2
RPE 7
5
Standing Lateral Raise Machine
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Hip Adductor (Machine)
2
8 reps
RPE 7
4
Hip Abduction (Band)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Plate Loaded Seated Wide Grip Row
3
4-8 reps
RPE 10
4
Plate Loaded Preacher Curl Machine
2
6-10 reps
RPE 10
5
Smith Machine Bent Over Row
2
4-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
4 reps
86%
80%
2
Bench Press (Close Grip)
2
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Plate Loaded Seated Wide Grip Row
3
4-8 reps
RPE 10
4
Plate Loaded Preacher Curl Machine
2
6-10 reps
RPE 10
5
Smith Machine Bent Over Row
2
4-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
4 reps
90%
86%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Plate Loaded Seated Wide Grip Row
3
4-8 reps
RPE 9
4
Plate Loaded Preacher Curl Machine
2
6-10 reps
RPE 9
5
Smith Machine Bent Over Row
2
4-8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
4-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
92.5%
85%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Plate Loaded Preacher Curl Machine
2
RPE 8
5
Plate Loaded Tricep Dip Machine
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1-2 reps
2-3 reps
3-4 reps
97.5%
92.5%
87.5%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Plate Loaded Preacher Curl Machine
2
RPE 8
5
Plate Loaded Tricep Dip Machine
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Plate Loaded Preacher Curl Machine
2
RPE 7
5
Plate Loaded Tricep Dip Machine
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
80%
2
Good Morning
2
8 reps
RPE 7-8
3
Deficit Deadlift (Barbell)
4
4 reps
RPE 9
4
Crunch Machine
3
8 reps
RPE 9
5A
Hip Adductor (Machine)
2
8 reps
RPE 9
5B
Hip Abductor (Machine)
2
8 reps
RPE 9
6
Hanging Leg Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
3 reps
4 reps
85%
78%
2
Good Morning
2
8 reps
RPE 7-8
3
Deficit Deadlift (Barbell)
4
4 reps
RPE 9
4
Crunch Machine
3
8 reps
RPE 9
5A
Hip Adductor (Machine)
2
8 reps
RPE 9
5B
Hip Abductor (Machine)
2
8 reps
RPE 9
6
Hanging Leg Raise
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
2 reps
4 reps
90%
85%
2
Good Morning
2
8 reps
RPE 7-8
3A
Hip Adductor (Machine)
2
8 reps
RPE 8
3B
Hip Abductor (Machine)
2
8 reps
RPE 8
4
Hanging Leg Raise
2
8 reps
RPE 9
5
Deficit Deadlift (Barbell)
4
4 reps
RPE 8-9
6
Crunch Machine
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Larsen Press Little Pasue (Wide Girp)
3
6 reps
RPE 7
3
Plate Loaded Tricep Dip Machine
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
85%
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
3-6 reps
RPE 10
4
Crunch Machine
2
8 reps
RPE 9
5
Standing Lateral Raise Machine
2
RPE 9
6
JM Press (Smith Machine)
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
3 reps
3 reps
5 reps
90%
85%
77.5%
2
Incline Bench Press (Dumbbell)
2
3-6 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
4
Standing Lateral Raise Machine
2
RPE 9
5
JM Press (Smith Machine)
2
RPE 9
6
Crunch Machine
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
3 reps
92.5%
87.5%
2
Bicep Curl (EZ Bar)
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
3-6 reps
RPE 9
4
Standing Lateral Raise Machine
2
RPE 9
5
JM Press (Smith Machine)
2
RPE 9
6
Crunch Machine
2
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
3 reps
94%
85%
2
Tempo Squat (Barbell)
2
6 reps
RPE 8
3
Larsen Press Little Pasue (Wide Girp)
2
4-6 reps
RPE 8
4
Dip (Weighted)
1
1
4 reps
10 reps
RPE 9
RPE 8
5
Unilateral Plate Loaded Single Arm Row
2
6 reps
RPE 9
6
Smith Machine Bent Over Row
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-2 reps
2-3 reps
3-4 reps
97.5%
92.5%
87.5%
2
Tempo Squat (Barbell)
2
6 reps
RPE 8
3
Unilateral Plate Loaded Single Arm Row
2
6 reps
RPE 9
4
Dip (Weighted)
1
1
4 reps
10 reps
RPE 9
RPE 8
5
Larsen Press Little Pasue (Wide Girp)
2
4-6 reps
RPE 8
6
Smith Machine Bent Over Row
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Tempo Squat (Barbell)
2
6 reps
RPE 7
3
Larsen Press Little Pasue (Wide Girp)
2
4-6 reps
RPE 7
4
Dip (Weighted)
1
1
4 reps
10 reps
RPE 7
RPE 7
5
Unilateral Plate Loaded Single Arm Row
2
6 reps
RPE 7
6
Smith Machine Bent Over Row
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 8
2
Larsen Press Little Pasue (Wide Girp)
2
1
6 reps
8 reps
RPE 8
RPE 8
3
Weighted Wide Grip Pull Ups
3
4-8 reps
RPE 9-10
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Plate Loaded Tricep Dip Machine
2
6 reps
RPE 10
7
Unilateral Plate Loaded Single Arm Row
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 8
2
Larsen Press Little Pasue (Wide Girp)
2
1
6 reps
8 reps
RPE 8
RPE 8
3
Weighted Wide Grip Pull Ups
3
4-8 reps
RPE 9-10
4
Seated Overhead Press (Barbell)
3
6 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Unilateral Plate Loaded Single Arm Row
2
8 reps
RPE 10
7
Plate Loaded Tricep Dip Machine
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 8
2
Larsen Press Little Pasue (Wide Girp)
2
1
6 reps
8 reps
RPE 8
RPE 8
3
Weighted Wide Grip Pull Ups
3
4-8 reps
RPE 9-10
4
Seated Overhead Press (Barbell)
3
6 reps
RPE 8
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Unilateral Plate Loaded Single Arm Row
2
8 reps
RPE 9
7
Plate Loaded Tricep Dip Machine
2
6 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
3 reps
92.5%
87.5%
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 8
3
Deadlift (Paused)
2
3 reps
RPE 8
4
Standing Lateral Raise Machine
2
8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Crunch Machine
2
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
3 reps
95%
87.5%
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 8
3
Deadlift (Paused)
2
3 reps
RPE 8
4
Standing Lateral Raise Machine
2
8 reps
RPE 8
5
Bicep Curl (Barbell)
2
8 reps
RPE 8
6
Back Extension (Weighted)
2
8 reps
RPE 8
7
Crunch Machine
2
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
70%
2
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 7
3
Deadlift (Paused)
2
3 reps
RPE 7
4
Standing Lateral Raise Machine
2
8 reps
RPE 7
5
Bicep Curl (Barbell)
2
8 reps
RPE 7
6
Back Extension (Weighted)
2
8 reps
RPE 7
7
Crunch Machine
2
8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Pull-Up (Weighted)
2
6 reps
RPE 9
3
Dip (Weighted)
2
6 reps
RPE 9
4
Plate Loaded Preacher Curl Machine
2
8 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deload Or Repeat
1
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
5 Reps
80%
2
Tempo Squat (Barbell)
4 Sets
5 Reps
@7-8
3
Dip (Weighted)
3 Sets
6 Reps
@8
4
Hack Squat
3 Sets
4-6 Reps
@7-8
5
Standing Lateral Raise Machine
2 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
1 Set
4-6 Reps
6-10 Reps
@8-9
@8-9
3
Plate Loaded Seated Wide Grip Row
3 Sets
4-8 Reps
@10
4
Plate Loaded Preacher Curl Machine
2 Sets
6-10 Reps
@10
5
Smith Machine Bent Over Row
2 Sets
4-8 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
4-10 Reps
@9
Day 3
1
Rest
1 Set
-
Day 4
1
Squat (Low Bar)
4 Sets
5 Reps
80%
2
Good Morning
2 Sets
8 Reps
@7-8
3
Deficit Deadlift (Barbell)
4 Sets
4 Reps
@9
4
Crunch Machine
3 Sets
8 Reps
@9
5A
Hip Adductor (Machine)
2 Sets
8 Reps
@9
5B
Hip Abductor (Machine)
2 Sets
8 Reps
@9
6
Hanging Leg Raise
2 Sets
8 Reps
@9
Day 5
1
Bench Press (Paused)
4 Sets
3 Reps
85%
2
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
3-6 Reps
@10
4
Crunch Machine
2 Sets
8 Reps
@9
5
Standing Lateral Raise Machine
2 Sets
@9
6
JM Press (Smith Machine)
2 Sets
@9
Day 6
1
Deadlift (Paused)
3 Sets
4 Reps
@8
2
Larsen Press Little Pasue (Wide Girp)
2 Sets
1 Set
6 Reps
8 Reps
@8
@8
3
Weighted Wide Grip Pull Ups
3 Sets
4-8 Reps
@9-10
4
Overhead Press (Barbell)
3 Sets
6 Reps
@8
5
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
6
Plate Loaded Tricep Dip Machine
2 Sets
6 Reps
@10
7
Unilateral Plate Loaded Single Arm Row
2 Sets
8 Reps
@10
Day 7
1
Rest
1 Set
-