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Neth's Strength Training Program

by Barneth Excl
4 athletes joined

Program Description

This is a modified version of the Jonnie Candito 6 week program, with a modified bench, increased recovery, and a more personalized sheet. A modified program offering approach for novice and intermediate lifters.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 25, 2024 12:49
  • Last Edited
    Jun 18, 2025 09:58

Summary

Neth's Strength Training Program is a comprehensive 6-week journey designed for dedicated lifters looking to build strength and muscle. With five training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, all tailored to maximize your strength gains. This program is perfect for those ready to push their limits in a full gym setting, ensuring you develop a well-rounded physique. Get ready to transform your training routine and achieve your strength goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
87%
2
Deadlift (Barbell)
2
3-6 reps
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
89%
90%
92%
2
Stiff Leg Deadlift
2
6 reps
-
3
Squat (Barbell)
4
8 reps
70%
4
Leg Curl
2
1
1
10 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
98%
2
Squat (Barbell)
4
8 reps
75%
3
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
73%
4
Leg Curl
2
1
1
10 reps
8 reps
6 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
80%
2
Bench Press (Barbell)
5
3 reps
-
3
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Chest Press (Machine)
4
8-12 reps
-
7
Tricep Extension (Cable)
4
8-12 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
89%
90%
2
Seated Row (Cable)
1
1
2
6 reps
8 reps
10 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
4
Lat Pulldown
1
1
2
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Close Grip)
4
8-12 reps
-
6
Chest Press (Machine)
4
8-12 reps
-
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
87%
2
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
98%
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Leg Extension
4
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
82%
2
Squat (Barbell)
10
3 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
92%
95%
2
Deadlift (Barbell)
1
1
3 reps
2 reps
92%
95%
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Leg Curl
4
8 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Seated Row (Cable)
4
8-12 reps
-
3
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Chest Press (Machine)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
82%
2
Bench Press (Barbell)
10
3 reps
-
3
Seated Row (Cable)
1
2
10 reps
8 reps
-
-
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Chest Press (Machine)
4
8-12 reps
-
7
Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
88%
2
Stiff Leg Deadlift
4
8 reps
-
3
Squat (Paused)
4
8 reps
-
4
Leg Curl
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
95%
2
Seated Row (Cable)
1
1
2
6 reps
8 reps
10 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
1
2
8 reps
10 reps
12 reps
-
-
-
4
Lat Pulldown
1
1
2
8 reps
10 reps
12 reps
-
-
-
5
Bench Press (Paused)
4
8 reps
-
6
Tricep Pushdown (Cable)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
98%
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
88%
2
Seated Row (Cable)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Leg Extension
4 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
80%
2
Seated Row (Cable)
4 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lat Pulldown
4 Sets
8-12 Reps
-
5
Chest Press (Machine)
4 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
-
Day 3
No exercises added to this day
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Extension
4 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Seated Row (Cable)
4 Sets
8-12 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Lat Pulldown
4 Sets
8-12 Reps
-
5
Chest Press (Machine)
4 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
-