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

Front Delts

12.5%

Triceps

12.5%

Quadriceps

10.6%

Glutes

10.4%

Hamstrings

9.6%

Chest

9.4%

Abs

8.2%

Lats

7.4%

Upper Back

7.4%

Biceps

3.7%

Adductors

3.6%

Middle Delts

3.1%

Lower Back

1.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

6 reps

Bench Press (Paused)

6 reps

Chin-Up (Bodyweight)

Single Arm Row (Dumbbell)

8-10 reps

Incline Bench Press (Dumbbell)

6-8 reps

Plank

Day 1

Squat (Barbell)

6 reps

Bench Press (Paused)

6 reps

Chin-Up (Bodyweight)

Single Arm Row (Dumbbell)

8-10 reps

Incline Bench Press (Dumbbell)

6-8 reps

Plank

Day 1

Squat (Barbell)

6 reps

Bench Press (Paused)

6 reps

Chin-Up (Bodyweight)

Single Arm Row (Dumbbell)

8-10 reps

Incline Bench Press (Dumbbell)

6-8 reps

Plank

Day 1

Squat (Barbell)

5 reps

Chin-Up (Bodyweight)

Bench Press (Barbell)

5 reps

Single Arm Row (Dumbbell)

8-10 reps

Incline Bench Press (Dumbbell)

6-8 reps

Plank

Single Leg Hip Thrust

Day 2

Overhead Press (Barbell)

6 reps

Deadlift (Barbell)

6 reps

Chin-Up (Bodyweight)

Walking Lunge

Plank

Day 2

Overhead Press (Barbell)

6 reps

Deadlift (Barbell)

6 reps

Chin-Up (Bodyweight)

Walking Lunge

Plank

Day 2

Overhead Press (Barbell)

6 reps

Deadlift (Barbell)

6 reps

Chin-Up (Bodyweight)

Walking Lunge

Plank

Day 2

Overhead Press (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Chin-Up (Bodyweight)

Walking Lunge

Plank

Day 3

Bench Press (Close Grip)

6-8 reps

Squat (Paused)

6 reps

Chin-Up (Bodyweight)

Seated Row (Cable)

8-10 reps

Single Arm Floor Press

6-8 reps

Plank

Day 3

Bench Press (Close Grip)

6-8 reps

Squat (Paused)

6 reps

Chin-Up (Bodyweight)

Seated Row (Cable)

8-10 reps

Single Arm Floor Press

6-8 reps

Plank

Day 3

Bench Press (Close Grip)

6-8 reps

Squat (Paused)

6 reps

Chin-Up (Bodyweight)

Seated Row (Cable)

8-10 reps

Single Arm Floor Press

6-8 reps

Plank

Day 3

Squat (Paused)

5 reps

Chin-Up (Bodyweight)

Bench Press (Paused)

5 reps

Seated Row (Cable)

8-10 reps

Single Arm Floor Press

6-8 reps

Plank

Day 2

Overhead Press (Barbell)

5 Sets

6 Reps

Deadlift (Barbell)

5 Sets

6 Reps

Chin-Up (Bodyweight)

2 Sets

Walking Lunge

3 Sets

Plank

1 Set

Day 3

Bench Press (Close Grip)

4 Sets

6-8 Reps

Squat (Paused)

4 Sets

6 Reps

Chin-Up (Bodyweight)

2 Sets

Seated Row (Cable)

3 Sets

8-10 Reps

Single Arm Floor Press

3 Sets

6-8 Reps

Plank

1 Set

Day 1

Squat (Barbell)

5 Sets

6 Reps

Bench Press (Paused)

5 Sets

6 Reps

Chin-Up (Bodyweight)

2 Sets

Single Arm Row (Dumbbell)

3 Sets

8-10 Reps

Incline Bench Press (Dumbbell)

3 Sets

6-8 Reps

Plank

1 Set