YR Super Strength

by y

Program Description

**YR Super Strength** is a comprehensive 4-week program designed to build raw strength through a structured regimen of 16 intense sessions. Each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and overhead presses, all aimed at maximizing muscle growth and enhancing overall power. With a focus on progressive overload, this program challenges your limits while ensuring proper recovery, making it perfect for both seasoned lifters and those looking to elevate their training. Get ready to unlock your true strength potential!

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 10, 2026 10:36
Last Edited
Mar 12, 2026 08:31

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.7%

Front Delts

11.5%

Quadriceps

9.4%

Glutes

8.2%

Hamstrings

8.2%

Biceps

7.9%

Upper Back

7.7%

Middle Delts

7.2%

Chest

6.5%

Lats

5.8%

Abs

Rear Delts

3.7%

Forearms

3.1%

Lower Back

2.1%

Adductors

1.5%

Abductors

0.6%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Bench Press (Barbell)

5 reps

50%

75%

90%

70%

Incline Bench Press (Dumbbell)

8 reps

Dip (Weighted)

6 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Machine)

10 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Barbell)

10 reps

Day 1

Bench Press (Barbell)

5 reps

50%

75%

85%

Incline Bench Press (Dumbbell)

8 reps

Dip (Weighted)

6 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Machine)

10 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Barbell)

10 reps

Day 1

Bench Press (Barbell)

5 reps

50%

75%

95%

80%

Incline Bench Press (Dumbbell)

8 reps

Dip (Weighted)

6 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Machine)

10 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Barbell)

10 reps

Day 1

Bench Press (Barbell)

5 reps

25%

35%

60%

Incline Bench Press (Dumbbell)

8 reps

Dip (Weighted)

6 reps

Chest Fly (Cable)

12 reps

Lateral Raise (Machine)

10 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Barbell)

10 reps

Day 2

Squat (Barbell)

5 reps

40%

60%

75%

80%

90%

70%

Romanian Deadlift (Barbell)

8 reps

Leg Press

8 reps

Leg Extension

8 reps

Day 2

Squat (Barbell)

5 reps

40%

60%

75%

80%

85%

Romanian Deadlift (Barbell)

8 reps

Leg Press

8 reps

Leg Extension

8 reps

Day 2

Squat (Barbell)

5 reps

40%

60%

75%

80%

95%

Romanian Deadlift (Barbell)

8 reps

Leg Press

8 reps

Leg Extension

8 reps

Day 2

Squat (Barbell)

5 reps

25%

30%

60%

Romanian Deadlift (Barbell)

8 reps

Leg Press

8 reps

Leg Extension

8 reps

Day 3

Overhead Press (Barbell)

5 reps

25%

50%

75%

90%

70%

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Machine)

12 reps

Preacher Curl (EZ Bar)

8 reps

Hammer Curl (Cable)

10 reps

Day 3

Overhead Press (Barbell)

5 reps

25%

50%

75%

85%

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Machine)

12 reps

Preacher Curl (EZ Bar)

8 reps

Hammer Curl (Cable)

10 reps

Day 3

Overhead Press (Barbell)

5 reps

25%

50%

75%

95%

80%

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Machine)

12 reps

Preacher Curl (EZ Bar)

8 reps

Hammer Curl (Cable)

10 reps

Day 3

Overhead Press (Barbell)

5 reps

25%

30%

60%

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

8 reps

Lateral Raise (Dumbbell)

12 reps

Rear Delt Fly (Machine)

12 reps

Preacher Curl (EZ Bar)

8 reps

Hammer Curl (Cable)

10 reps

Day 4

Deadlift (Barbell)

3 reps

25%

50%

75%

90%

70%

Bent Over Row (Barbell)

8 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

8 reps

Hammer Curl (Cable)

8 reps

Preacher Curl (EZ Bar)

10 reps

Face Pull

15 reps

Day 4

Deadlift (Barbell)

3 reps

25%

50%

75%

85%

Bent Over Row (Barbell)

8 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

8 reps

Hammer Curl (Cable)

8 reps

Preacher Curl (EZ Bar)

10 reps

Face Pull

15 reps

Day 4

Deadlift (Barbell)

3 reps

25%

50%

75%

95%

80%

Bent Over Row (Barbell)

8 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

8 reps

Hammer Curl (Cable)

8 reps

Preacher Curl (EZ Bar)

10 reps

Face Pull

15 reps

Day 4

Deadlift (Barbell)

3 reps

25%

30%

60%

Bent Over Row (Barbell)

8 reps

Chest Supported Row (Machine)

6 reps

Lat Pulldown

8 reps

Hammer Curl (Cable)

8 reps

Preacher Curl (EZ Bar)

10 reps

Face Pull

15 reps

Day 1

Bench Press (Barbell)

1 Set

4 Sets

5 Reps

50%

75%

90%

70%

Incline Bench Press (Dumbbell)

4 Sets

8 Reps

Dip (Weighted)

3 Sets

6 Reps

Chest Fly (Cable)

3 Sets

12 Reps

Lateral Raise (Machine)

4 Sets

10 Reps

Tricep Pushdown (Cable)

3 Sets

10 Reps

Skull Crusher (Barbell)

3 Sets

10 Reps

Day 2

Squat (Barbell)

1 Set

3 Sets

5 Reps

40%

60%

75%

80%

90%

70%

Romanian Deadlift (Barbell)

4 Sets

8 Reps

Leg Press

3 Sets

8 Reps

Leg Extension

3 Sets

8 Reps

Day 3

Overhead Press (Barbell)

1 Set

4 Sets

5 Reps

25%

50%

75%

90%

70%

Pull-Up (Bodyweight)

4 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

Lateral Raise (Dumbbell)

4 Sets

12 Reps

Rear Delt Fly (Machine)

4 Sets

12 Reps

Preacher Curl (EZ Bar)

3 Sets

1 Set

8 Reps

Hammer Curl (Cable)

2 Sets

1 Set

10 Reps

Day 4

Deadlift (Barbell)

1 Set

3 Sets

3 Reps

25%

50%

75%

90%

70%

Bent Over Row (Barbell)

4 Sets

8 Reps

Chest Supported Row (Machine)

4 Sets

6 Reps

Lat Pulldown

3 Sets

8 Reps

Hammer Curl (Cable)

3 Sets

8 Reps

Preacher Curl (EZ Bar)

3 Sets

10 Reps

Face Pull

3 Sets

15 Reps