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STRENGTH (ALEKS 1.0)

by Glizzytwizzy
2 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 25, 2025 04:39

Summary

Unleash your potential with the STRENGTH (ALEKS 1.0) program, an intense 8-week journey designed for serious lifters. Committing to 7 days a week, you'll tackle a mix of compound and isolation movements, including paused bench presses, deadlifts, and tempo squats, all aimed at building raw strength and muscle mass. Each session is meticulously crafted to push your limits while ensuring adequate recovery, making it perfect for those ready to elevate their training. Equip yourself with a full gym and get ready to transform your physique and performance!
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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
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
-