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Ahmeds strength 101

by Ahmed
1 athletes joined

Program Description

**Ahmed's Strength 101** is a comprehensive 6-week program designed to elevate your strength and physique through a blend of powerlifting and bodybuilding techniques. With 24 training sessions, each lasting approximately 70 minutes, you'll engage in a variety of compound and isolation exercises tailored for intermediate lifters. This program requires access to a full gym and focuses on building muscle and strength across all major muscle groups, ensuring you achieve a balanced and powerful physique. Get ready to challenge yourself and see significant progress in your lifting journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 04, 2026 02:27
  • Last Edited
    Jan 04, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Hamstrings
12.1%
Front Delts
11.5%
Quadriceps
11.3%
Glutes
11.3%
Chest
7.2%
Upper Back
6.9%
Abs
5.9%
Lower Back
4.9%
Lats
4.6%
Middle Delts
4.3%
Biceps
3.8%
Adductors
2.3%
Forearms
0.8%
Rear Delts
0.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7.5
2
Sumo Squat
2
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Hip Thrust (Machine)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Sumo Squat
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Sumo Squat
2
10 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Hip Thrust (Machine)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Sumo Squat
2
10 reps
RPE 9
3
Good Morning
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8.5
5
Hip Thrust (Machine)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9.5
2
Sumo Squat
2
10 reps
RPE 9.5
3
Good Morning
3
10 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9
5
Hip Thrust (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Sumo Squat
2
10 reps
RPE 10
3
Good Morning
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
T-Bar Row
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
T-Bar Row
3
10 reps
RPE 8
5
Dip (Weighted)
3
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Dip (Weighted)
3
6 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Dip (Weighted)
3
6 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9.5
4
T-Bar Row
3
10 reps
RPE 9.5
5
Dip (Weighted)
3
6 reps
RPE 9.5
6
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
6 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Front Squat (Barbell)
3
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
4
Walking Lunge
3
12 reps
RPE 6.5
5
Seated Hamstring Curl
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Walking Lunge
3
12 reps
RPE 7
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Front Squat (Barbell)
3
5 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 7.5
5
Seated Hamstring Curl
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Front Squat (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Walking Lunge
3
12 reps
RPE 9
5
Seated Hamstring Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9.5
2
Front Squat (Barbell)
3
5 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9.5
4
Walking Lunge
3
12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 10
2
Front Squat (Barbell)
3
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Walking Lunge
3
12 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
6 reps
RPE 7.5
3
Bench Press (Wide Grip)
4
5 reps
RPE 7.5
4
Behind-the-Neck Push Press
3
8 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
7
Shrug (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 8
3
Bench Press (Wide Grip)
4
5 reps
RPE 8
4
Behind-the-Neck Push Press
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
7
Shrug (Barbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
6 reps
RPE 8.5
3
Bench Press (Wide Grip)
4
5 reps
RPE 8.5
4
Behind-the-Neck Push Press
3
8 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Shrug (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6 reps
RPE 9
3
Bench Press (Wide Grip)
4
5 reps
RPE 9
4
Behind-the-Neck Push Press
3
8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Shrug (Barbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9.5
2
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
3
Bench Press (Wide Grip)
4
5 reps
RPE 9.5
4
Behind-the-Neck Push Press
3
8 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Shrug (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 10
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
Bench Press (Wide Grip)
3
1
5 reps
5 reps
-
RPE 10
4
Behind-the-Neck Push Press
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
Shrug (Barbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Sumo Squat
2 Sets
10 Reps
@7.5
3
Good Morning
3 Sets
10 Reps
@7.5
4
Leg Extension
3 Sets
12 Reps
@6.5
5
Hip Thrust (Machine)
3 Sets
12 Reps
@6.5
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Lat Pulldown (Close Grip)
3 Sets
6 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
T-Bar Row
3 Sets
10 Reps
@7.5
5
Dip (Weighted)
3 Sets
6 Reps
@7.5
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7.5
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
@7.5
3
Bench Press (Wide Grip)
4 Sets
5 Reps
@7.5
4
Behind-the-Neck Push Press
3 Sets
8 Reps
@7.5
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
7
Shrug (Barbell)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@7.5
2
Front Squat (Barbell)
3 Sets
5 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@7.5
4
Walking Lunge
3 Sets
12 Reps
@6.5
5
Seated Hamstring Curl
3 Sets
10 Reps
@7.5