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Strength building

by Lucia
2 athletes joined

Program Description

Novice-friendly workouts to help gain strength and build muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 22, 2024 05:50
  • Last Edited
    Jun 18, 2025 10:56

Summary

Unlock your potential with this comprehensive 6-week Strength Building program designed for serious lifters. Training three days a week, you'll focus on compound movements and targeted exercises to build muscle and increase overall strength. Each session includes a mix of push, leg, and pull days, ensuring balanced development and optimal recovery. With a variety of equipment utilized, from barbells to machines, this program is tailored for those ready to elevate their training and achieve tangible results. Get ready to push your limits and transform your physique!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chest Fly (Machine)
5
8 reps
RPE 7
3
Skull Crusher (Barbell)
5
8 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
5
8 reps
RPE 7
5
Incline Bench Press (Smith Machine)
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Leg Extension
5
8 reps
RPE 7
3
Seated Hamstring Curl
5
8 reps
RPE 7
4
Hip Thrust (Machine)
5
8 reps
RPE 7
5
Standing Calf Raise
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7
2
Incline Curl (Dumbbell)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 7
4
Hammer Curl
5
8 reps
RPE 7
5
Rear Delt Fly (Machine)
5
8 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chest Fly (Machine)
5 Sets
8 Reps
@7
3
Skull Crusher (Barbell)
5 Sets
8 Reps
@7
4
Seated Shoulder Press (Dumbbell)
5 Sets
8 Reps
@7
5
Incline Bench Press (Smith Machine)
5 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
@7
2
Leg Extension
5 Sets
8 Reps
@7
3
Seated Hamstring Curl
5 Sets
8 Reps
@7
4
Hip Thrust (Machine)
5 Sets
8 Reps
@7
5
Standing Calf Raise
5 Sets
8 Reps
@7
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@7
2
Incline Curl (Dumbbell)
5 Sets
8 Reps
@7
3
Bent Over Row (Dumbbell)
5 Sets
8 Reps
@7
4
Hammer Curl
5 Sets
8 Reps
@7
5
Rear Delt Fly (Machine)
5 Sets
8 Reps
@7