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Stronk

by Cailean D.
2 athletes joined

Program Description

To be stronk

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 01, 2025 01:21
  • Last Edited
    Aug 03, 2025 03:22

Summary

Unleash your strength with the Stronk program, a focused 4-week journey designed for serious lifters. Committing just three days a week, you'll tackle a variety of compound and bodyweight exercises, including barbell overhead presses, deadlifts, and chin-ups, to build muscle and enhance functional strength. Each workout features supersets to maximize intensity and efficiency, ensuring you make the most of your time in the gym. Perfect for those with a garage gym setup, Stronk will challenge your limits and elevate your performance. Get ready to transform your physique and strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Chest
12.5%
Glutes
10.7%
Triceps
10%
Upper Back
8.9%
Lats
8.9%
Front Delts
8.8%
Hamstrings
7.3%
Abs
6.8%
Middle Delts
4.1%
Adductors
4%
Biceps
3%
Lower Back
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
6 reps
-
1B
Bench Press (Paused)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2A
Single Arm Row (Dumbbell)
1
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
1
6-8 reps
-
3
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
6 reps
-
1B
Bench Press (Paused)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2A
Single Arm Row (Dumbbell)
1
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
1
6-8 reps
-
3
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
6 reps
-
1B
Bench Press (Paused)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2A
Single Arm Row (Dumbbell)
1
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
1
6-8 reps
-
3
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
5 reps
-
1B
Chin-Up (Bodyweight)
1
-
1C
Bench Press (Barbell)
1
5 reps
-
2A
Single Arm Row (Dumbbell)
1
8-10 reps
-
2B
Incline Bench Press (Dumbbell)
1
6-8 reps
-
3
Plank
1
-
4
Single Leg Hip Thrust
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
6 reps
-
1B
Deadlift (Barbell)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2
Walking Lunge
1
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
6 reps
-
1B
Deadlift (Barbell)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2
Walking Lunge
1
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
6 reps
-
1B
Deadlift (Barbell)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2
Walking Lunge
1
-
3
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
5 reps
-
1B
Deadlift (Barbell)
1
5 reps
-
1C
Chin-Up (Bodyweight)
1
-
2
Walking Lunge
1
-
3
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
6-8 reps
-
1B
Squat (Paused)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2A
Seated Row (Cable)
1
8-10 reps
-
2B
Single Arm Floor Press
1
6-8 reps
-
3
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
6-8 reps
-
1B
Squat (Paused)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2A
Seated Row (Cable)
1
8-10 reps
-
2B
Single Arm Floor Press
1
6-8 reps
-
3
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
6-8 reps
-
1B
Squat (Paused)
1
6 reps
-
1C
Chin-Up (Bodyweight)
1
-
2A
Seated Row (Cable)
1
8-10 reps
-
2B
Single Arm Floor Press
1
6-8 reps
-
3
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
1
5 reps
-
1B
Chin-Up (Bodyweight)
1
-
1C
Bench Press (Paused)
1
5 reps
-
2A
Seated Row (Cable)
1
8-10 reps
-
2B
Single Arm Floor Press
1
6-8 reps
-
3
Plank
1
-
Week 1
1 / 4 Weeks
Day 2
1A
Overhead Press (Barbell)
5 Sets
6 Reps
-
1B
Deadlift (Barbell)
5 Sets
6 Reps
-
1C
Chin-Up (Bodyweight)
2 Sets
-
2
Walking Lunge
3 Sets
-
3
Plank
1 Set
-
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-8 Reps
-
1B
Squat (Paused)
4 Sets
6 Reps
-
1C
Chin-Up (Bodyweight)
2 Sets
-
2A
Seated Row (Cable)
3 Sets
8-10 Reps
-
2B
Single Arm Floor Press
3 Sets
6-8 Reps
-
3
Plank
1 Set
-
Day 1
1A
Squat (Barbell)
5 Sets
6 Reps
-
1B
Bench Press (Paused)
5 Sets
6 Reps
-
1C
Chin-Up (Bodyweight)
2 Sets
-
2A
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
2B
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Plank
1 Set
-