Program Description
Grizzly strength is designed for anyone who wants to get strong, whether it's for strongman or powerlifting
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 02, 2024 03:59
- Last EditedJun 18, 2025 10:33
Summary
Unleash your inner beast with the Grizzly Strength program, a dynamic 12-week journey designed to build raw power and muscle. Committing to just four days a week, you'll tackle a mix of compound lifts like the Trap Bar Deadlift and Romanian Deadlift, alongside targeted accessory work to maximize strength gains. Each session is crafted to challenge your limits, ensuring you develop not only size but also functional strength. Get ready to transform your physique and dominate your workouts!
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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
Military Press (Barbell)
1
3
1 reps
4 reps
-
78%
2
Push Press (Barbell)
3
2 reps
74%
3
Deadlift (Barbell)
1
3
1 reps
4 reps
-
78%
4
Deadlift (Paused)
2
2 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 10
6
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
-
78%
2
Push Press (Barbell)
3
3 reps
74%
3
Deadlift (Barbell)
1
3
1 reps
5 reps
-
78%
4
Deadlift (Paused)
2
3 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 10
6
Lat Pulldown
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
6 reps
-
78%
2
Push Press (Barbell)
3
4 reps
74%
3
Deadlift (Barbell)
1
3
1 reps
6 reps
-
78%
4
Deadlift (Paused)
2
4 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Push Press (Barbell)
3
2 reps
77%
3
Deadlift (Barbell)
1
3
1 reps
4 reps
-
81%
4
Deadlift (Paused)
2
2 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 10
6
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
-
81%
2
Push Press (Barbell)
3
3 reps
77%
3
Deadlift (Barbell)
1
3
1 reps
5 reps
-
81%
4
Deadlift (Paused)
2
3 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 10
6
Lat Pulldown
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
6 reps
-
81%
2
Push Press (Barbell)
3
4 reps
77%
3
Deadlift (Barbell)
1
3
1 reps
6 reps
-
81%
4
Deadlift (Paused)
2
4 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Push Press (Barbell)
3
2 reps
80%
3
Deadlift (Barbell)
1
3
1 reps
4 reps
-
84%
4
Deadlift (Paused)
2
2 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 10
6
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
5 reps
-
84%
2
Push Press (Barbell)
3
3 reps
80%
3
Deadlift (Barbell)
1
3
1 reps
5 reps
-
84%
4
Deadlift (Paused)
2
3 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 10
6
Lat Pulldown
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
6 reps
-
84%
2
Push Press (Barbell)
3
4 reps
80%
3
Deadlift (Barbell)
1
3
1 reps
6 reps
-
84%
4
Deadlift (Paused)
2
4 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Lat Pulldown
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
2 reps
-
86%
2
Deadlift (Barbell)
1
3
1 reps
2 reps
-
86%
3
Deadlift (Paused)
2
2 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
4
1 reps
2 reps
-
88%
2
Deadlift (Barbell)
1
4
1 reps
2 reps
-
88%
3
Deadlift (Paused)
2
2 reps
84%
4
Farmer's Walk (Weighted)
3
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
78%
2
Bench Press (Paused)
3
2 reps
74%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
-
78%
2
Bench Press (Paused)
3
3 reps
74%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
5 reps
73%
5
Tempo Squat (Barbell)
3
3 reps
70%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
-
78%
2
Bench Press (Paused)
3
4 reps
74%
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
6 reps
73%
5
Tempo Squat (Barbell)
3
4 reps
70%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Bench Press (Paused)
3
2 reps
77%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
4 reps
76%
5
Tempo Squat (Barbell)
3
2 reps
73%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
-
81%
2
Bench Press (Paused)
3
3 reps
77%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
5 reps
76%
5
Tempo Squat (Barbell)
3
3 reps
73%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
-
81%
2
Bench Press (Paused)
3
4 reps
77%
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
6 reps
76%
5
Tempo Squat (Barbell)
3
4 reps
73%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Bench Press (Paused)
3
2 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
4 reps
79%
5
Tempo Squat (Barbell)
3
2 reps
76%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
-
84%
2
Bench Press (Paused)
3
3 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
5 reps
79%
5
Tempo Squat (Barbell)
3
3 reps
76%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
-
84%
2
Bench Press (Paused)
3
4 reps
80%
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Low Bar)
3
6 reps
79%
5
Tempo Squat (Barbell)
3
4 reps
76%
6
Farmer's Walk (Weighted)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
-
86%
2
Bench Press (Paused)
3
2 reps
82%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
4
1 reps
2 reps
86%
86%
5
Squat (Paused)
3
2 reps
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
-
88%
2
Bench Press (Paused)
3
2 reps
84%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
4
1 reps
2 reps
-
88%
5
Squat (Paused)
3
2 reps
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
2 reps
RPE 9
2
Push Press (Barbell)
5
2 reps
70%
3
Sled Push
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
70%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
3
Pin Press Bench (Barbell)
3
6 reps
66%
4
Single Arm Push Press (Dumbbell)
2
6 reps
RPE 6
5
Larson Press
3
6 reps
66%
6
Hammer Curl
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
70%
2
Romanian Deadlift (Dumbbell)
2
7 reps
RPE 6
3
Pin Press Bench (Barbell)
3
7 reps
66%
4
Single Arm Push Press (Dumbbell)
2
7 reps
RPE 6
5
Larson Press
3
7 reps
66%
6
Hammer Curl
4
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
70%
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
3
Pin Press Bench (Barbell)
3
8 reps
66%
4
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 6
5
Larson Press
3
8 reps
66%
6
Hammer Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
73%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
3
Pin Press Bench (Barbell)
3
6 reps
69%
4
Single Arm Push Press (Dumbbell)
2
6 reps
RPE 6
5
Larson Press
3
6 reps
69%
6
Hammer Curl
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
73%
2
Romanian Deadlift (Dumbbell)
2
7 reps
RPE 6
3
Pin Press Bench (Barbell)
3
7 reps
69%
4
Single Arm Push Press (Dumbbell)
2
7 reps
RPE 6
5
Larson Press
3
7 reps
69%
6
Hammer Curl
4
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
73%
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
3
Pin Press Bench (Barbell)
3
8 reps
69%
4
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 6
5
Larson Press
3
8 reps
69%
6
Hammer Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
76%
2
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 6
3
Pin Press Bench (Barbell)
3
6 reps
74%
4
Single Arm Push Press (Dumbbell)
2
6 reps
RPE 6
5
Larson Press
3
6 reps
74%
6
Hammer Curl
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
76%
2
Romanian Deadlift (Dumbbell)
2
7 reps
RPE 6
3
Pin Press Bench (Barbell)
3
7 reps
74%
4
Single Arm Push Press (Dumbbell)
2
7 reps
RPE 6
5
Larson Press
3
7 reps
74%
6
Hammer Curl
4
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
76%
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
3
Pin Press Bench (Barbell)
3
8 reps
74%
4
Single Arm Push Press (Dumbbell)
2
8 reps
RPE 6
5
Larson Press
3
8 reps
74%
6
Hammer Curl
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
2 reps
2 reps
RPE 6
-
2
Trap Bar Deadlift
1
4
1 reps
4 reps
-
78%
3
Pin Shoulder Press
1
2
1 reps
2 reps
RPE 6
-
4
Sled Push
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
2 reps
2 reps
RPE 6
-
2
Trap Bar Deadlift
1
4
1 reps
4 reps
-
81%
3
Pin Shoulder Press
1
2
1 reps
2 reps
RPE 6
-
4
Sled Push
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
74%
2
Squat (Barbell)
1
3
1 reps
2 reps
-
78%
3
Bench Press (Close Grip)
3
4 reps
71%
4
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
74%
2
Squat (Barbell)
1
3
1 reps
3 reps
-
78%
3
Bench Press (Close Grip)
3
5 reps
71%
4
Incline Bench Press (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
74%
2
Squat (Barbell)
1
3
1 reps
4 reps
-
78%
3
Bench Press (Close Grip)
3
6 reps
71%
4
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
77%
2
Squat (Barbell)
1
3
1 reps
2 reps
-
81%
3
Bench Press (Close Grip)
3
4 reps
74%
4
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
77%
2
Squat (Barbell)
1
3
1 reps
3 reps
-
81%
3
Bench Press (Close Grip)
3
5 reps
74%
4
Incline Bench Press (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
77%
2
Squat (Barbell)
1
3
1 reps
4 reps
-
81%
3
Bench Press (Close Grip)
3
6 reps
74%
4
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
80%
2
Squat (Barbell)
1
3
1 reps
2 reps
-
84%
3
Bench Press (Close Grip)
3
4 reps
77%
4
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
80%
2
Squat (Barbell)
1
3
1 reps
3 reps
-
84%
3
Bench Press (Close Grip)
3
5 reps
77%
4
Incline Bench Press (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
80%
2
Squat (Barbell)
1
3
1 reps
4 reps
-
84%
3
Bench Press (Close Grip)
3
6 reps
77%
4
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Sled Push
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Push Press (Barbell)
3
4 reps
71%
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Squat (Barbell)
1
3
1 reps
4 reps
-
81%
5
Tempo Squat (Barbell)
3
2 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Push Press (Barbell)
3
4 reps
74%
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Squat (Barbell)
1
3
1 reps
4 reps
-
84%
5
Tempo Squat (Barbell)
3
2 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
2
1 reps
RPE 6
2
Push Press (Barbell)
3
2 reps
60%
3
Sled Push
2
1 reps
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Trap Bar Deadlift3 Sets
4 Reps
70%
2
Romanian Deadlift (Dumbbell)2 Sets
6 Reps
@6
3
Pin Press Bench (Barbell)3 Sets
6 Reps
66%
4
Single Arm Push Press (Dumbbell)2 Sets
6 Reps
@6
5
Larson Press3 Sets
6 Reps
66%
6
Hammer Curl4 Sets
8 Reps
@10
Day 1
1
Military Press (Barbell)1 Set
3 Sets
1 Reps
4 Reps
-
78%
2
Push Press (Barbell)3 Sets
2 Reps
74%
3
Deadlift (Barbell)1 Set
3 Sets
1 Reps
4 Reps
-
78%
4
Deadlift (Paused)2 Sets
2 Reps
@6
5
Seated Row (Cable)3 Sets
8 Reps
@10
6
Lat Pulldown3 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
4 Reps
-
78%
2
Bench Press (Paused)3 Sets
2 Reps
74%
3
Tricep Rope Push Down (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Squat (Low Bar)3 Sets
4 Reps
73%
5
Tempo Squat (Barbell)3 Sets
2 Reps
70%
6
Farmer's Walk (Weighted)2 Sets
1 mins
@7
Day 4
1
Front Squat (Barbell)3 Sets
4 Reps
74%
2
Squat (Barbell)1 Set
3 Sets
1 Reps
2 Reps
-
78%
3
Bench Press (Close Grip)3 Sets
4 Reps
71%
4
Incline Bench Press (Barbell)1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
V-Handle Tricep Pushdown (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Sled Push2 Sets
1 mins
@7