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Ashaz strength

by Harsh Kaushik
1 athletes joined

Program Description

Strength + size

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 10, 2024 12:10
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unleash your potential with the Ashaz Strength program, a comprehensive 5-week training plan designed for serious lifters. Committing to 5 days a week, you'll tackle a blend of compound and isolation movements, including barbell squats and deadlifts, to build raw strength and muscle definition. Each session is carefully structured to maximize intensity and recovery, ensuring you push your limits safely. Equip yourself with the tools for transformation and watch your strength soar!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
85%
72%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
85%
72%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
8 reps
8 reps
87%
74%
72%
2
Bench Press (Barbell)
1
1
2
3 reps
8 reps
8 reps
87%
74%
72%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
88%
74%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
88%
74%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
91%
76%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
91%
76%
3
Dip (Assisted)
4
8 reps
RPE 8
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
70%
55%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
70%
55%
3
Dip (Assisted)
4
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
85%
72%
2
Pendlay Row
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
8 reps
8 reps
87%
74%
72%
2
Pendlay Row
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
88%
74%
2
Pendlay Row
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Face Pull
3
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
91%
74%
2
Pendlay Row
2
10 reps
RPE 8
3
Pull-Up (Assisted)
2
10 reps
RPE 8
4
Face Pull
4
20 reps
RPE 8
5
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
70%
60%
2
Pendlay Row
2
10 reps
RPE 6
3
Pull-Up (Assisted)
2
10 reps
RPE 6
4
Face Pull
4
20 reps
RPE 7
5
Preacher Curl (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
85%
65%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
85%
74%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
87%
65%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
87%
74%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
88%
70%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
88%
76%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
10 reps
91%
68%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
91%
76%
3
Squat (Smith Machine)
2
10 reps
RPE 8
4
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
10 reps
70%
52%
2
Bench Press (Barbell)
1
3
3 reps
8 reps
70%
50%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
80%
65%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
80%
74%
4
Back Extension
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
82%
65%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
82%
74%
4
Back Extension
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
10 reps
84%
67%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
84%
76%
4
Back Extension
3
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
10 reps
10 reps
84%
68%
65%
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3
5 reps
10 reps
84%
74%
4
Back Extension
2
15 reps
RPE 8
5
Hanging Leg Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
10 reps
65%
50%
2
Stiff Leg Deadlift
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
2
5 reps
10 reps
65%
60%
4
Back Extension
3
15 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 8
2
Incline Curl (Dumbbell)
4
10 reps
RPE 10
3
Skull Crusher
2
15 reps
RPE 8
4
Lateral Raise (Machine)
4
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
10 reps
RPE 7
3
Skull Crusher
2
15 reps
RPE 6
4
Lateral Raise (Machine)
2
15 reps
RPE 7
5
Abs Crunch (Machine)
2
15 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
72%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
72%
3
Dip (Assisted)
4 Sets
8 Reps
@8
4
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
8 Reps
85%
72%
2
Pendlay Row
3 Sets
10 Reps
@8
3
Pull-Up (Assisted)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
20 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
80%
65%
2
Stiff Leg Deadlift
3 Sets
5 Reps
@7
3
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
10 Reps
80%
74%
4
Back Extension
3 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
4 Sets
10 Reps
@10
3
Skull Crusher
2 Sets
15 Reps
@8
4
Lateral Raise (Machine)
4 Sets
15 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
10 Reps
85%
65%
2
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
85%
74%
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Standing Calf Raise
4 Sets
10 Reps
@10