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Tren like strength

by Brandon B.
1 athletes joined

Program Description

This program is designed to put a solid amount on ur total and build all sorts of lifts If you can’t handle the squat to deadlift fatigue ratio run the program for 12 weeks and deadlift at 50% every other week (heavy deads every fortnight)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 12, 2024 01:39
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unlock your potential with the "Tren Like Strength" program, a comprehensive 6-week training plan designed for those ready to build serious muscle and enhance their strength. Committing to five days a week, you'll engage in a mix of barbell, dumbbell, and cable exercises, focusing on compound movements like the bench press and log press to maximize gains. Each session is strategically structured to push your limits, ensuring you develop not just size, but also functional power. Get ready to transform your physique and unleash your inner strength!
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BlogBannerPC
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
Bench Press (Barbell)
2
4
2
15 reps
8 reps
8 reps
50%
80%
70%
2
Bench Press (Close Grip)
3
20 reps
60%
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2
15 reps
8 reps
8 reps
50%
80%
75%
2
Bench Press (Close Grip)
3
20 reps
60%
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2
15 reps
4 reps
8 reps
50%
85%
75%
2
Bench Press (Close Grip)
3
20 reps
65%
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2
15 reps
10 reps
6 reps
50%
75%
75%
2
Bench Press (Close Grip)
3
10 reps
70%
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2
15 reps
6 reps
6 reps
50%
85%
75%
2
Bench Press (Close Grip)
3
20 reps
60%
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
15 reps
2 reps
50%
90%
2
Bench Press (Close Grip)
2
10 reps
70%
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
87%
80%
2
Squat (Paused)
2
5 reps
70%
3
Squat (Barbell)
3
20 reps
60%
4
Split Squat (Dumbbell)
2
16 reps
RPE 8.5
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
6 reps
90%
83%
2
Squat (Paused)
2
6 reps
73%
3
Squat (Barbell)
3
20 reps
63%
4
Split Squat (Dumbbell)
2
16 reps
RPE 8.5
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
92%
85%
2
Squat (Paused)
2
5 reps
78%
3
Squat (Barbell)
3
20 reps
60%
4
Split Squat (Dumbbell)
2
16 reps
RPE 8.5
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
95%
87%
2
Squat (Paused)
1
5 reps
80%
3
Squat (Barbell)
3
20 reps
65%
4
Split Squat (Dumbbell)
2
16 reps
RPE 8.5
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
95%
85%
2
Squat (Paused)
1
8 reps
80%
3
Squat (Barbell)
3
20 reps
60%
4
Split Squat (Dumbbell)
2
16 reps
RPE 8.5
5
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
4
2
15 reps
8 reps
8 reps
50%
80%
70%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Front Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
4
2
15 reps
8 reps
8 reps
50%
80%
75%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Front Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
4
2
15 reps
5 reps
8 reps
50%
85%
75%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Front Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
4
3
15 reps
2 reps
3 reps
50%
90%
85%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Front Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
4
2
2
15 reps
1 reps
2 reps
4 reps
50%
92%
90%
85%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Front Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
2
1
1
1
15 reps
5 reps
2 reps
1 reps
50%
70%
90%
10%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Front Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
10 reps
70%
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Barbell Row
4
8 reps
80%
4
Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
8 reps
75%
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Barbell Row
4
8 reps
80%
4
Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
5 reps
80%
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Barbell Row
4
8 reps
80%
4
Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
3 reps
85%
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Barbell Row
4
8 reps
80%
4
Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
3
1 reps
90%
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Barbell Row
4
8 reps
80%
4
Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
1
1
1
3 reps
1 reps
1 reps
1 reps
50%
70%
90%
100%
2
Lat Pulldown
3
12 reps
RPE 8.5
3
Barbell Row
4
8 reps
80%
4
Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
15 reps
2 reps
50%
85%
2
Pin Press Bench (Barbell)
3
3
3 reps
20 reps
80%
60%
3
Tricep Pushdown (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
3
15 reps
3 reps
6 reps
50%
85%
75%
2
Pin Press Bench (Barbell)
3
20 reps
65%
3
Tricep Pushdown (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2
15 reps
2 reps
9 reps
50%
90%
75%
2
Pin Press Bench (Barbell)
3
15 reps
70%
3
Tricep Pushdown (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3
15 reps
2 reps
3 reps
50%
90%
85%
2
Pin Press Bench (Barbell)
3
15 reps
70%
3
Tricep Pushdown (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
2
2
15 reps
1 reps
2 reps
4 reps
50%
92%
90%
85%
2
Pin Press Bench (Barbell)
3
12 reps
75%
3
Tricep Pushdown (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
15 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
2 Sets
15 Reps
8 Reps
8 Reps
50%
80%
70%
2
Bench Press (Close Grip)
3 Sets
20 Reps
60%
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Log Press
2 Sets
4 Sets
2 Sets
15 Reps
8 Reps
8 Reps
50%
80%
70%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
3
Front Raise
3 Sets
12 Reps
@8.5
Day 5
1
Bench Press (Barbell)
2 Sets
5 Sets
15 Reps
2 Reps
50%
85%
2
Pin Press Bench (Barbell)
3 Sets
3 Sets
3 Reps
20 Reps
80%
60%
3
Tricep Pushdown (Cable)
4 Sets
8 Reps
@10
Day 4
1
Speed Deadlift
3 Sets
10 Reps
70%
2
Lat Pulldown
3 Sets
12 Reps
@8.5
3
Barbell Row
4 Sets
8 Reps
80%
4
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
5
Shrug (Barbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
87%
80%
2
Squat (Paused)
2 Sets
5 Reps
70%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Split Squat (Dumbbell)
2 Sets
16 Reps
@8.5
5
Cable Crunch
3 Sets
12 Reps
@8