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Stupid Strength, Serious Size

by Luke Trains
2 athletes joined

Program Description

DO NOT FORGET REST DAYS! Run the program like this: Day1, Day2, Rest, Day3, Day4, Rest, Rest Gain size and strength with 4 days per week using this power building program. Program is best for lower level intermediate lifters and upper level novices. It is highly recommended that you take an extra rest day whenever needed. Feel free to switch out some of the free weight arm movements for machine movements or their dumbbell/barbell variations. As well as substituting arm movements feel free to super set your bicep and triceps movements (it’s what I personally prefer).

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 02, 2024 11:01
  • Last Edited
    Jun 18, 2025 08:03

Summary

Unleash your potential with "Stupid Strength, Serious Size," a focused 6-week program designed to pack on muscle and build serious strength. Train four days a week with a mix of compound lifts and targeted isolation exercises, emphasizing legs, arms, chest, and back. Each workout is structured to maximize intensity and volume, ensuring you push your limits and see real results. Equip your garage gym and get ready to transform your physique with this powerful regimen!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
Leg Press
4
10-14 reps
-
3
Back Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5A
Tricep Extension (Cable)
4
10-14 reps
-
5B
Bicep Curl (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
78%
2
Leg Press
4
10-14 reps
-
3
Back Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5A
Tricep Extension (Cable)
4
10-14 reps
-
5B
Bicep Curl (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
84%
2
Front Squat (Barbell)
3
8 reps
-
3
Back Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Tricep Extension (Cable)
4
10-14 reps
-
6
Bicep Curl (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
86%
2
Front Squat (Barbell)
3
8 reps
-
3
Back Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Tricep Extension (Cable)
4
10-14 reps
-
6
Bicep Curl (Cable)
4
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Front Squat (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
20 reps
-
4
Tricep Extension (Cable)
4
10-14 reps
-
5
Bicep Curl (Cable)
4
10-14 reps
-
6
Back Extension
3
12-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
60%
2
Squat (Barbell)
2
8 reps
60%
3
Bench Press (Barbell)
2
8 reps
60%
4
Barbell Row
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
76%
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
76%
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
78%
2
Pull-Up (Weighted)
4
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Curl
4
10-14 reps
-
3
Leg Extension
2
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Skull Crusher (Dumbbell)
4
10-14 reps
-
6
Bicep Curl (Barbell)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
78%
2
Leg Curl
4
10-14 reps
-
3
Leg Extension
2
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Skull Crusher (Dumbbell)
4
10-14 reps
-
6
Bicep Curl (Barbell)
4
10-14 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
84%
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
86%
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Leg Extension
3
12-16 reps
-
4
Standing Calf Raise
3
20 reps
-
5
Bicep Curl (Dumbbell)
4
8-12 reps
-
6
Skull Crusher (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
55%
2
Squat (Barbell)
2
8 reps
55%
3
Bench Press (Barbell)
2
8 reps
55%
4
Barbell Row
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
72%
2
Barbell Row
4
10-12 reps
-
3
Chest Fly (Cable)
3
10-14 reps
-
4
Lat Pulldown
3
10-14 reps
-
5
Lateral Raise (Dumbbell)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
78%
2
Barbell Row
4
10-12 reps
-
3
Chest Fly (Cable)
3
10-14 reps
-
4
Lat Pulldown
3
10-14 reps
-
5
Lateral Raise (Dumbbell)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
84%
2
Barbell Row
4
8-10 reps
-
3
Chest Fly (Cable)
3
10-14 reps
-
4
Lat Pulldown
3
10-14 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
86%
2
Barbell Row
4
8-10 reps
-
3
Chest Fly (Cable)
3
10-14 reps
-
4
Lat Pulldown
3
10-14 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Barbell Row
4
8-10 reps
-
3
Chest Fly (Cable)
3
10-14 reps
-
4
Lat Pulldown
3
10-14 reps
-
5
Lateral Raise (Cable)
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
50%
2
Squat (Barbell)
2
8 reps
50%
3
Bench Press (Barbell)
2
8 reps
50%
4
Barbell Row
2
8 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
76%
2
Leg Press
4 Sets
10-14 Reps
-
3
Back Extension
3 Sets
12-16 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5A
Tricep Extension (Cable)
4 Sets
10-14 Reps
-
5B
Bicep Curl (Cable)
4 Sets
10-14 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
70%
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-14 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
75%
2
Leg Curl
4 Sets
10-14 Reps
-
3
Leg Extension
2 Sets
12-16 Reps
-
4
Standing Calf Raise
3 Sets
20 Reps
-
5
Skull Crusher (Dumbbell)
4 Sets
10-14 Reps
-
6
Bicep Curl (Barbell)
4 Sets
10-14 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
72%
2
Barbell Row
4 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
10-14 Reps
-
4
Lat Pulldown
3 Sets
10-14 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
-