1 to strength

by Tucker H.

Program Description

Best strength training program

Program Overview

Level
Beginner, Intermediate
Goal
Strength, Muscle
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
40 minutes
Created
Apr 04, 2026 07:47
Last Edited
Apr 05, 2026 07:44

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.5%

Glutes

15.5%

Hamstrings

15.5%

Chest

7.8%

Triceps

7.8%

Front Delts

7.8%

Abs

7.8%

Lats

5.2%

Upper Back

5.2%

Adductors

3.9%

Lower Back

3.9%

Biceps

2.6%

Other

1.6%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 1

1

Bench Press (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 2

1

Walk

1

30-60 mins

RPE 7

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 3

1

Squat (Barbell)

8

7

5 reps

8 reps

RPE 8.5

RPE 8.5

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 4

1

Walk

1

30-60 mins

RPE 7

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 5

1

Deadlift (Barbell)

14

1

5 reps

55 reps

RPE 8.5

RPE 8.5

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 6

1

Walk

1

30-60 mins

RPE 7

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 7

1

Pull-Up (Weighted)

10

15 reps

RPE 8.5

Day 1

1

Bench Press (Barbell)

8 Sets

7 Sets

5 Reps

8 Reps

@8.5

@8.5

Day 2

1

Walk

1 Set

30-60 mins

@7

Day 3

1

Squat (Barbell)

8 Sets

7 Sets

5 Reps

8 Reps

@8.5

@8.5

Day 4

1

Walk

1 Set

30-60 mins

@7

Day 5

1

Deadlift (Barbell)

14 Sets

1 Set

5 Reps

55 Reps

@8.5

@8.5

Day 6

1

Walk

1 Set

30-60 mins

@7

Day 7

1

Pull-Up (Weighted)

10 Sets

15 Reps

@8.5