logo
BoostcampPNG

BodyProject Stronger

by Tim Colledge
63 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
    Jul 08, 2025 01:17

Summary

Unleash your strength with **BodyProject Stronger**, an 8-week program designed for serious lifters looking to elevate their game. Committing just three days a week, you'll tackle a variety of compound movements, including squats, deadlifts, and bench presses, all tailored to build muscle and enhance functional strength. Each session is crafted to push your limits, utilizing a garage gym setup for maximum efficiency and effectiveness. Get ready to transform your physique and boost your performance—your stronger self awaits!
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
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
Squat (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Horizontal Body Row
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Horizontal Body Row
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Chest Supported Row (Dumbbell)
5
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
-
2
Horizontal Body Row
5
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Chest Supported Row (Dumbbell)
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
-
2
Horizontal Body Row
5
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Military Press (Barbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
-
2
Military Press (Barbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Military Press (Barbell)
5
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
5
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Military Press (Barbell)
5
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
5
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
4-6 reps
-
2
Incline Bench Press (Dumbbell)
5
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
3-5 reps
-
2
Lunge (Barbell)
5
3-5 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
6-8 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Military Press (Barbell)
4 Sets
6-8 Reps
-
Day 3
1
Bulgarian Split Squat (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Barbell)
4 Sets
6-8 Reps
-