BodyProject Stronger

by Tim Colledge

62 athletes joined

Program Description

This 8-week strength training cycle is designed to maximize muscle growth and strength gains through a structured approach that balances heavy compound lifts with accessory work. Each session targets two major muscle groups with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

Program Overview

Level
Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 27, 2025 08:30
Last Edited
Apr 06, 2025 01:13

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Barbell)

6-8 reps

Chest Supported Row (Dumbbell)

6-8 reps

Day 1

Front Squat (Barbell)

6-8 reps

Horizontal Body Row

6-8 reps

Day 1

Squat (Barbell)

8-10 reps

Chest Supported Row (Dumbbell)

8-10 reps

Day 1

Front Squat (Barbell)

8-10 reps

Horizontal Body Row

8-10 reps

Day 1

Squat (Barbell)

4-6 reps

Chest Supported Row (Dumbbell)

4-6 reps

Day 1

Front Squat (Barbell)

4-6 reps

Horizontal Body Row

4-6 reps

Day 1

Squat (Barbell)

3 reps

Chest Supported Row (Dumbbell)

8-10 reps

Day 1

Front Squat (Barbell)

3-5 reps

Horizontal Body Row

6-8 reps

Day 2

Deadlift (Barbell)

6-8 reps

Military Press (Barbell)

6-8 reps

Day 2

Deficit Deadlift (Barbell)

6-8 reps

Pull-Up (Weighted)

6-8 reps

Day 2

Deadlift (Barbell)

8-10 reps

Military Press (Barbell)

8-10 reps

Day 2

Deadlift (Deficit)

8-10 reps

Seated Shoulder Press (Dumbbell)

8-10 reps

Day 2

Deadlift (Barbell)

4-6 reps

Military Press (Barbell)

4-6 reps

Day 2

Deadlift (Deficit)

4-6 reps

Seated Shoulder Press (Dumbbell)

4-6 reps

Day 2

Deadlift (Barbell)

3 reps

Military Press (Barbell)

3-5 reps

Day 2

Deadlift (Deficit)

3 reps

Seated Shoulder Press (Dumbbell)

3-5 reps

Day 3

Bulgarian Split Squat (Barbell)

6-8 reps

Bench Press (Barbell)

6-8 reps

Day 3

Lunge (Barbell)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Day 3

Bulgarian Split Squat (Dumbbell)

8-10 reps

Bench Press (Barbell)

8-10 reps

Day 3

Lunge (Barbell)

8-10 reps

Incline Bench Press (Dumbbell)

8-10 reps

Day 3

Bulgarian Split Squat (Dumbbell)

4-6 reps

Bench Press (Barbell)

4-6 reps

Day 3

Lunge (Barbell)

4-6 reps

Incline Bench Press (Dumbbell)

4-6 reps

Day 3

Bulgarian Split Squat (Barbell)

4-6 reps

Bench Press (Barbell)

3 reps

Day 3

Incline Bench Press (Dumbbell)

3-5 reps

Lunge (Barbell)

3-5 reps

Day 1

Squat (Barbell)

4 Sets

6-8 Reps

Chest Supported Row (Dumbbell)

4 Sets

6-8 Reps

Day 2

Deadlift (Barbell)

4 Sets

6-8 Reps

Military Press (Barbell)

4 Sets

6-8 Reps

Day 3

Bulgarian Split Squat (Barbell)

4 Sets

6-8 Reps

Bench Press (Barbell)

4 Sets

6-8 Reps