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Strength and Posture

by Alex G.

Program Description

Transform your strength and posture over 12 weeks with this focused program designed for lifters of all levels. Committing just three days a week, you’ll engage in targeted workouts that enhance core stability, improve alignment, and build functional strength. Each session is crafted to help you lift more effectively while reducing the risk of injury. Elevate your performance and stand tall with confidence as you progress through this comprehensive training plan.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 07, 2025 12:02
  • Last Edited
    Sep 07, 2025 12:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.7%
Rear Delts
11.3%
Lower Back
11.1%
Abs
9.1%
Quadriceps
8.7%
Hamstrings
8.5%
Upper Back
6.1%
Chest
5.4%
Front Delts
4.6%
Stretching
4.3%
Triceps
3.3%
Middle Delts
2.2%
Other
2.2%
Adductors
1.7%
Abductors
1.3%
Lats
1.1%
Biceps
0.4%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
90%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
90%
2
Hip Thrust (Barbell)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension
3
15 reps
-
5
Pallof Press
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Couch Stretch
2
0.5 mins
-
8
Frog Stretch
2
0.5 mins
-
9
Deep Squat Hold
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77.5%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77.5%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
85%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
90%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
90%
2
Incline Bench Press (Dumbbell)
1
12 reps
RPE 8
3
Plank (Weighted)
1
1 mins
-
4
Band Pull Apart
3
20 reps
-
5
I, Y, T (IYT) Raise
2
10 reps
RPE 7.5
6
90/90 Hip Flow
2
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2
10 reps
-
8
Butterfly Stretch
1
0.75 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6 reps
RPE 8
2
Good Morning
3
12 reps
RPE 7
3
Pull-Up (Bodyweight)
1
6-10 reps
-
4
Dynamic Side Plank
3
0.5 mins
-
5
Lying Reverse Fly
3
12-15 reps
-
6
Back Extension
3
0.5 mins
-
7
Banded Hip Distraction
2
0.5 mins
-
8
World's Greatest Stretch
2
5 reps
-
9
Standing Hip Circles
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Back Extension
3 Sets
15 Reps
-
5
Pallof Press
3 Sets
15 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Couch Stretch
2 Sets
0.5 mins
-
8
Frog Stretch
2 Sets
0.5 mins
-
9
Deep Squat Hold
1 Set
1 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)
1 Set
12 Reps
@8
3
Plank (Weighted)
1 Set
1 mins
-
4
Band Pull Apart
3 Sets
20 Reps
-
5
I, Y, T (IYT) Raise
2 Sets
10 Reps
@7.5
6
90/90 Hip Flow
2 Sets
0.5 mins
-
7
Pigeon Stretch with Thoracic Rotation
2 Sets
10 Reps
-
8
Butterfly Stretch
1 Set
0.75 mins
-
Day 3
1
Front Squat (Barbell)
1 Set
6 Reps
@8
2
Good Morning
3 Sets
12 Reps
@7
3
Pull-Up (Bodyweight)
1 Set
6-10 Reps
-
4
Dynamic Side Plank
3 Sets
0.5 mins
-
5
Lying Reverse Fly
3 Sets
12-15 Reps
-
6
Back Extension
3 Sets
0.5 mins
-
7
Banded Hip Distraction
2 Sets
0.5 mins
-
8
World's Greatest Stretch
2 Sets
5 Reps
-
9
Standing Hip Circles
1 Set
8 Reps
-