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Strength Training 4X

by Julie

Program Description

Strength training 4x a week to get stronk.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jun 15, 2025 01:37
  • Last Edited
    Jun 15, 2025 04:04
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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
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8 reps
-
2
Side Plank
3
12 reps
-
3
Calf Raise (Bodyweight)
3
12 reps
-
4
Squat (Barbell)
1
2
5 reps
6 reps
RPE 7
-
5
Romanian Deadlift (Barbell)
3
6-9 reps
-
6
Lunge (Barbell)
3
5-7 reps
-
7
Bent Over Row (Dumbbell)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
8 reps
-
2
Bench Press (Barbell)
1
2
6 reps
7 reps
RPE 7
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Lat Pulldown
3
6 reps
-
5
Hammer Curl (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
5 reps
-
2
Side Plank
3
12 reps
-
3
Sumo Deadlift (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Front Squat (Barbell)
7
3 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Decline Crunch
3
8-12 reps
-
7
Seated Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
1
3
4 reps
5 reps
-
-
4
Plank
3
1 mins
-
5
Lat Pulldown
3
6 reps
-
6
Bicep Curl (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
21 reps
15 reps
9 reps
-
-
-
8
Lateral Raise (Dumbbell)
1
1
1
21 reps
15 reps
9 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
2
Side Plank
3 Sets
12 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
-
4
Squat (Barbell)
1 Set
2 Sets
5 Reps
6 Reps
@7
-
5
Romanian Deadlift (Barbell)
3 Sets
6-9 Reps
-
6
Lunge (Barbell)
3 Sets
5-7 Reps
-
7
Bent Over Row (Dumbbell)
3 Sets
5-7 Reps
-
Day 2
1
Y Raise
3 Sets
8 Reps
-
2
Bench Press (Barbell)
1 Set
2 Sets
6 Reps
7 Reps
@7
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
6 Reps
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
Day 3
1
Split Squat (Barbell)
3 Sets
5 Reps
-
2
Side Plank
3 Sets
12 Reps
-
3
Sumo Deadlift (Paused)
1 Set
4 Sets
4 Reps
4 Reps
@7
-
4
Front Squat (Barbell)
7 Sets
3 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Decline Crunch
3 Sets
8-12 Reps
-
7
Seated Hamstring Curl
3 Sets
12 Reps
-
Day 4
1
Dumbbell Row
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
1 Set
3 Sets
4 Reps
5 Reps
-
-
4
Plank
3 Sets
1 mins
-
5
Lat Pulldown
3 Sets
6 Reps
-
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
-
-
-