Program Description
This simple program is designed in mind of people competing in strength based sports that have a weight class, and to aid in building maximum strength in the shortest period of time
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 12, 2025 08:58
- Last EditedDec 12, 2025 09:02
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Middle Delts
10.8%
Upper Back
10.5%
Glutes
9.4%
Quadriceps
8.8%
Triceps
7.9%
Lats
7.6%
Biceps
7.2%
Hamstrings
7.2%
Chest
5.4%
Abs
4.9%
Lower Back
3.1%
Rear Delts
2.2%
Forearms
0.7%
Calves
0.5%
Other
0.5%
Adductors
0.4%
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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
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6 reps
-
2
Explosive Bench Press
4
6 reps
-
3
Incline Chest Press (Machine)
4
6 reps
-
4
Lateral Raise (Dumbbell)
4
6 reps
-
5
Tricep Rope Push Down (Cable)
4
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Seated Overhead Press (Barbell)
4
6 reps
-
3
Kettlebell Swing
4
6 reps
-
4
Upright Row (Dumbbell)
4
6 reps
-
5
Lateral Raise (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
-
2
Deadlift (Paused)
4
6 reps
-
3
Upright Row (Dumbbell)
4
6 reps
-
4
Chin-Up (Assisted)
4
6 reps
-
5
Pendlay Row
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (Dumbbell)
4
6 reps
-
2
Face Pull
4
6 reps
-
3
Underhand Row
4
6 reps
-
4
Pendlay Row
4
6 reps
-
5
Bicep Curl (Dumbbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
6 reps
-
2
Zercher Squat (Barbell)
4
6 reps
-
3
Trap Bar Deadlift
4
6 reps
-
4
Romanian Deadlift (Barbell)
4
6 reps
-
5
Hip Thrust (Barbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Jump
1
20 reps
-
2
Forward Jump
1
20 reps
-
3
Box Jump
1
20 reps
-
4
Nordic Curl
1
6 reps
-
5
Seated Calf Raise
1
6 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Assisted)4 Sets
6 Reps
-
2
Deadlift (Paused)4 Sets
6 Reps
-
3
Upright Row (Dumbbell)4 Sets
6 Reps
-
4
Chin-Up (Assisted)4 Sets
6 Reps
-
5
Pendlay Row4 Sets
6 Reps
-
Day 3
1
Split Squat (Barbell)4 Sets
6 Reps
-
2
Zercher Squat (Barbell)4 Sets
6 Reps
-
3
Trap Bar Deadlift4 Sets
6 Reps
-
4
Romanian Deadlift (Barbell)4 Sets
6 Reps
-
5
Hip Thrust (Barbell)4 Sets
6 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)4 Sets
6 Reps
-
2
Explosive Bench Press4 Sets
6 Reps
-
3
Incline Chest Press (Machine)4 Sets
6 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
6 Reps
-
5
Tricep Rope Push Down (Cable)4 Sets
6 Reps
-