logo
BoostcampPNG

Stronglifts +

by Will M.
10 athletes joined

Program Description

Strength building + general fitness

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2025 05:28
  • Last Edited
    Jul 01, 2025 05:38

Summary

Unleash your strength with the Stronglifts + program, a comprehensive 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a mix of foundational barbell lifts, dynamic supersets, and targeted cardio to build muscle and enhance endurance. Each session is meticulously crafted to challenge your limits and promote growth, ensuring you stay motivated and on track. Whether you're aiming to increase your squat, bench press, or overall fitness, this program is your roadmap to achieving impressive results. Get ready to lift heavy and feel strong!
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
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Squat (Barbell)
5
5 reps
RPE 8
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Pull-Up (Bodyweight)
3
5-12 reps
RPE 7
6A
Plank
3
0.5-1 mins
RPE 5
6B
Side Bend (Dumbbell)
3
15-25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6
Standing Calf Raise
4
15-25 reps
RPE 6
7A
Sit Up
3
12-20 reps
RPE 4
7B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
8
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Trap Bar Deadlift
3
1
1
5 reps
5 reps
RPE 5
RPE 6
RPE 7
4A
Kettlebell Swing
1
0.5 mins
-
4B
Kettlebell Halo
1
0.5 mins
-
5A
Goblet Squat
3
10-20 reps
RPE 6
5B
Face Pull
3
12-20 reps
RPE 6
6A
Sit Up
3
12-20 reps
RPE 4
6B
Glute Bridge (Bodyweight)
3
12-25 reps
RPE 5
7
Cardio
1
10-12 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5B
Narrow Push Up
3
12-20 reps
RPE 6
5C
Dip (Bodyweight)
3
AMRAP
RPE 8
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
7A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
7B
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 8
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Single Arm Row (Dumbbell)
5
5 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
5C
Narrow Push Up
3
12-20 reps
RPE 6
6A
Lying Leg Raise
3
12-15 reps
RPE 7
6B
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
5 Sets
12 Reps
@7
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Trap Bar Deadlift
3 Sets
1 Set
1 Set
5 Reps
5 Reps
@5
@6
@7
4A
Kettlebell Swing
1 Set
0.5 mins
-
4B
Kettlebell Halo
1 Set
0.5 mins
-
5A
Goblet Squat
3 Sets
10-20 Reps
@6
5B
Face Pull
3 Sets
12-20 Reps
@6
6
Standing Calf Raise
4 Sets
15-25 Reps
@6
7A
Sit Up
3 Sets
12-20 Reps
@4
7B
Glute Bridge (Bodyweight)
3 Sets
12-25 Reps
@5
8
Cardio
1 Set
10-12 mins
@5
Day 1
1
Cardio
1 Set
10-15 mins
@5
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Barbell Row
5 Sets
5 Reps
@8
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5B
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@7
6A
Plank
3 Sets
0.5-1 mins
@5
6B
Side Bend (Dumbbell)
3 Sets
15-25 Reps
@6
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6.5
Day 3
1
Cardio
1 Set
10-15 mins
@6
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Single Arm Row (Dumbbell)
5 Sets
5 Reps
@8
5A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
5B
Narrow Push Up
3 Sets
12-20 Reps
@6
5C
Dip (Bodyweight)
3 Sets
AMRAP
@8
6A
Lying Leg Raise
3 Sets
12-15 Reps
@7
6B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
@7
7A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
7B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9