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 EditedJun 19, 2025 07:15
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!
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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 (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
3
10-15 reps
-
5
Spider Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
2
Preacher Hammer Curl
3
6-12 reps
-
3
Pull-Up (Bodyweight)
3
4-8 reps
-
4
Shrug (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Decline Sit Up (Weighted)
3
8-12 reps
-
3
Overhead Press (Dumbbell)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Wide Grip Chest Supported Row
3
8-12 reps
-
3
Bicep Curl (Cable)
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
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-8 reps
-
2
Hanging Knee Raise
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)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 (Dumbbell)3 Sets
10-15 Reps
-
5
Spider Curl3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
2
Decline Sit Up (Weighted)3 Sets
8-12 Reps
-
3
Overhead Press (Dumbbell)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
Wide Grip Chest Supported Row 3 Sets
8-12 Reps
-
3
Bicep Curl (Cable)3 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
Dip (Weighted)3 Sets
4-8 Reps
-
2
Hanging Knee Raise3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-