Program Description
Focusing on upper-body due to lower body dominant to balance it out.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 05, 2025 02:48
- Last EditedOct 08, 2025 03:31
Summary
Unleash your inner strength with "The Strongest Hero," a comprehensive 12-week program designed for serious lifters. Committing to four days a week, you'll engage in targeted workouts that balance pull, push, leg, and arm exercises, ensuring a well-rounded physique. Each session incorporates a mix of dumbbell, barbell, and bodyweight movements, focusing on building muscle and increasing strength. Get ready to transform your training routine and become the hero of your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Upper Back
13.5%
Biceps
11.2%
Abs
8.2%
Lats
7.6%
Chest
7.6%
Front Delts
7.6%
Middle Delts
7.1%
Hamstrings
4.7%
Glutes
4.1%
Quadriceps
3.5%
Forearms
3.5%
Rear Delts
3.5%
Lower Back
2.4%
Adductors
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Barbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Abs Crunch (Machine)
3
8-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Barbell Row
3
8-12 reps
-
3
Bayesian Curl
3
8-12 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Dip (Weighted)
3
4-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Preacher Hammer Curl 3 Sets
6-12 Reps
-
3
Pull-Up (Bodyweight)3 Sets
4-8 Reps
-
4
Shrug (Barbell)3 Sets
10-15 Reps
-
5
Spider Curl3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Abs Crunch (Machine)3 Sets
8-12 Reps
-
3
Overhead Press (Machine)3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)3 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)3 Sets
4-8 Reps
-
2
Barbell Row3 Sets
8-12 Reps
-
3
Bayesian Curl3 Sets
8-12 Reps
-
4
Dumbbell Row3 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Hanging Knee Raise3 Sets
6-10 Reps
-
3
Dip (Weighted)3 Sets
4-8 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Rear Delt Fly (Machine)3 Sets
10-15 Reps
-