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Ali’s Jacked Strength Program

by Ali Safa

Program Description

4-days powerlifting personal program designed improve the big three lifts while incorporating hypertrophy and explosive training. Great for intermediate lifters who want to build raw strength, muscle mass, and power, all while keeping training intense and enjoyable.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2025 10:46
  • Last Edited
    Jun 18, 2025 12:57

Summary

Transform your strength with Ali’s Jacked Strength Program, a focused 4-week journey designed for serious lifters. Committing just four days a week, you'll tackle a variety of compound and accessory movements, including bench presses, deadlifts, and overhead presses, all aimed at building muscle and enhancing your overall power. Each workout is crafted to push your limits, ensuring you gain strength and confidence in the gym. Equip yourself with a full gym and get ready to elevate your training!
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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
Squat (Low Bar)
1
4
1 reps
5 reps
85%
75%
2
Squat (Paused)
3
3 reps
70%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7-8
4
Leg Curl
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
6
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 8
7
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
90%
80%
2
Squat (Paused)
3
3 reps
70%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7-8
4
Leg Curl
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
6
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 8
7
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
95%
85%
2
Squat (Paused)
3
3 reps
75%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7-8
4
Leg Curl
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
6
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 8
7
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2 reps
5 reps
95%
87%
2
Squat (Paused)
3
3 reps
80%
3
Romanian Deadlift (Barbell)
3
6-9 reps
RPE 7-8
4
Leg Curl
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
6
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 8
7
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
90%
75%
2
Bench Press (Paused)
3
3 reps
75%
3
Barbell Row
4
8-10 reps
RPE 8-9
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
4
12-15 reps
RPE 10
7
Box Jump
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
5 reps
90%
80%
2
Bench Press (Paused)
3
3 reps
75%
3
Barbell Row
4
8-10 reps
RPE 8-9
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
4
12-15 reps
RPE 10
7
Box Jump
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
95%
85%
2
Bench Press (Paused)
3
3 reps
80%
3
Barbell Row
4
8-10 reps
RPE 8-9
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
4
12-15 reps
RPE 10
7
Box Jump
3
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
5 reps
95%
90%
2
Bench Press (Paused)
3
3 reps
80%
3
Barbell Row
4
8-10 reps
RPE 8-9
4
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Rear Delt Fly (Cable)
4
12-15 reps
RPE 10
7
Box Jump
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
75%
2
Deadlift (Deficit)
3
3 reps
75%
3
Block Pull (Barbell)
4
3 reps
75%
4
Bench Press (Close Grip)
4
8 reps
RPE 8-9
5
Pendlay Row
4
6-9 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
80%
2
Deadlift (Deficit)
3
3 reps
75%
3
Block Pull (Barbell)
4
3 reps
80%
4
Bench Press (Close Grip)
4
8 reps
RPE 8-9
5
Pendlay Row
4
6-9 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
95%
85%
2
Deadlift (Deficit)
3
3 reps
75%
3
Block Pull (Barbell)
4
3 reps
85%
4
Bench Press (Close Grip)
4
8 reps
RPE 8-9
5
Pendlay Row
4
6-9 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Deadlift (Deficit)
3
3 reps
75%
3
Block Pull (Barbell)
3
3 reps
85%
4
Bench Press (Close Grip)
4
8 reps
RPE 8-9
5
Pendlay Row
4
6-9 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
1
8-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
5 reps
70%
4
Front Squat (Barbell)
2
6 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
70%
6
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
15-30 secs
RPE 8-10
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
1
8-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
5 reps
75%
4
Front Squat (Barbell)
2
6 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
75%
6
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
15-30 secs
RPE 8-10
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
1
8-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
5 reps
70%
4
Front Squat (Barbell)
1
6 reps
RPE 7
5
Bench Press (Barbell)
4
6 reps
70%
6
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
15-30 secs
RPE 8-10
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
1
8-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
6 reps
70%
4
Front Squat (Barbell)
2
6 reps
RPE 7
5
Bench Press (Barbell)
4
8 reps
70%
6
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
15-30 secs
RPE 8-10
8
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
5 Reps
90%
75%
2
Bench Press (Paused)
3 Sets
3 Reps
75%
3
Barbell Row
4 Sets
8-10 Reps
@8-9
4
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@7-8
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@10
7
Box Jump
3 Sets
4 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
85%
75%
2
Deadlift (Deficit)
3 Sets
3 Reps
75%
3
Block Pull (Barbell)
4 Sets
3 Reps
75%
4
Bench Press (Close Grip)
4 Sets
8 Reps
@8-9
5
Pendlay Row
4 Sets
6-9 Reps
@8
6
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@10
Day 1
1
Squat (Low Bar)
1 Set
4 Sets
1 Reps
5 Reps
85%
75%
2
Squat (Paused)
3 Sets
3 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
6-9 Reps
@7-8
4
Leg Curl
3 Sets
8-10 Reps
@8-9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@7-8
6
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
@8
7
Ab Wheel
3 Sets
AMRAP
@10
Day 4
1
Push Press (Barbell)
3 Sets
3 Reps
80%
2
Overhead Press (Barbell)
1 Set
8-10 Reps
@8
3
High Bar Squat (Barbell)
3 Sets
5 Reps
70%
4
Front Squat (Barbell)
2 Sets
6 Reps
@7
5
Bench Press (Barbell)
4 Sets
6 Reps
70%
6
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@8-10
7
Farmer's Walk (Weighted)
3 Sets
15-30 secs
@8-10
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10