logo
BoostcampPNG

Basic strength program by @500acrewale

by Shiv Thakur
1 athletes joined

Program Description

Don’t wanna explain.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 14, 2024 02:47
  • Last Edited
    Jun 18, 2025 10:51

Summary

Unlock your strength potential with this comprehensive 4-week program designed by @500acrewale. Committing to five days a week, you'll engage in a variety of targeted exercises, including barbell curls, dips, and squats, all aimed at building muscle and enhancing overall strength. Each workout is structured to challenge your limits while ensuring proper recovery, making it perfect for lifters of all levels. Get ready to transform your physique and boost your confidence in the gym!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Triceps
11.4%
Biceps
9.7%
Glutes
9.2%
Hamstrings
9%
Chest
7%
Adductors
6.6%
Middle Delts
6.5%
Front Delts
6.5%
Upper Back
4.6%
Lats
4.1%
Rear Delts
3.8%
Other
2.7%
Lower Back
2.4%
Abs
2.3%
Forearms
1.6%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
1
10 reps
10 reps
60%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
70%
80%
90%
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
1
10 reps
10 reps
65%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
3 reps
1 reps
1 reps
80%
90%
100%
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
1
10 reps
10 reps
70%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
1
10 reps
RPE 8
2
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
3
Lat Pulldown
1
1
1
5 reps
8 reps
13 reps
RPE 9.5
RPE 9
RPE 8
4
Squat (Paused)
1
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
10 reps
RPE 10
2
Rear Delt Fly (Machine)
2
10 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
10 reps
15 reps
RPE 9.5
RPE 8.5
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Chest Press (Machine)
2
13 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
5 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
2
JM Press (Smith Machine)
1
1
12 reps
15 reps
RPE 9.5
RPE 8.5
3
Hammer Curl
1
1
1
8 reps
10 reps
15 reps
RPE 10
RPE 9
RPE 8.5
4
Overhead Tricep Extension (Cable)
1
1
13 reps
15 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
65%
75%
85%
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
70%
80%
90%
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
2 reps
80%
85%
95%
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 7.5
3
Leg Extension
1
1
10 reps
8 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
1
2 reps
RPE 9.5
5
Hip Adductor (Machine)
1
1
15 reps
10 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
2
Sprint
2
0.5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
@10
@9
@8.5
2
JM Press (Smith Machine)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@8.5
3
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
15 Reps
@10
@9
@8.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
13 Reps
15 Reps
@9.5
@9
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
2
Sprint
2 Sets
0.5 mins
@10
Day 2
1
Dip (Bodyweight)
2 Sets
10 Reps
@10
2
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9
3
Incline Chest Press (Machine)
1 Set
1 Set
10 Reps
15 Reps
@9.5
@8.5
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Chest Press (Machine)
2 Sets
13 Reps
@9.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
65%
75%
85%
2
Leg Curl
2 Sets
10 Reps
@7.5
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@9
@10
4
Lunge (Dumbbell)
1 Set
2 Reps
@9.5
5
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
10 Reps
@8.5
@9
Day 1
1
Good Morning (Bodyweight)
1 Set
10 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
65%
75%
85%
3
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
8 Reps
13 Reps
@9.5
@9
@8
4
Squat (Paused)
1 Set
1 Set
10 Reps
10 Reps
60%
65%