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Broly Strength training

by Alexis G.
1 athletes joined

Program Description

**Broly Strength Training** is a comprehensive 6-week program designed to elevate your strength and muscle gains through a structured regimen. With 24 training days, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, ensuring balanced development. Each session includes detailed guidance on rep ranges and intensity levels, allowing you to push your limits safely and effectively. Whether you're a beginner or an experienced lifter, this program will help you build a solid foundation and achieve your fitness goals. Get ready to transform your physique and unleash your inner strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    110 minutes
  • Created
    Sep 05, 2025 07:14
  • Last Edited
    Sep 05, 2025 08:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Chest
9.7%
Hamstrings
7.7%
Cardio
7.7%
Upper Back
7.5%
Glutes
7.5%
Biceps
6.8%
Quadriceps
6.8%
Abs
6.2%
Front Delts
6.2%
Lats
5.4%
Lower Back
3.9%
Middle Delts
2.9%
Rear Delts
2.5%
Other
1.9%
Adductors
1.2%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Paused)
3
5 reps
-
2
Spoto Press
2
AMRAP
-
3
Dumbbell Row
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Tricep Extension (Barbell)
3
10-20 reps
-
6
Bicep Curl (Barbell)
3
10-20 reps
-
7
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Spoto Press
2
AMRAP
-
3
Dumbbell Row
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Tricep Extension (Barbell)
3
10-20 reps
-
6
Bicep Curl (Barbell)
3
10-20 reps
-
7
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Spoto Press
2
AMRAP
-
3
Dumbbell Row
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Tricep Extension (Barbell)
3
10-20 reps
-
6
Bicep Curl (Barbell)
3
10-20 reps
-
7
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Spoto Press
2
AMRAP
-
3
Dumbbell Row
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Tricep Extension (Barbell)
3
10-20 reps
-
6
Bicep Curl (Barbell)
3
10-20 reps
-
7
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Spoto Press
2
AMRAP
-
3
Dumbbell Row
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Tricep Extension (Barbell)
3
10-20 reps
-
6
Bicep Curl (Barbell)
3
10-20 reps
-
7
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
-
2
Spoto Press
2
AMRAP
-
3
Dumbbell Row
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Tricep Extension (Barbell)
3
10-20 reps
-
6
Bicep Curl (Barbell)
3
10-20 reps
-
7
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Jump Rope
1
4 mins
-
4
Shadow Kick Boxing
4
5 mins
-
5
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Jump Rope
1
4 mins
-
4
Shadow Kick Boxing
4
5 mins
-
5
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Jump Rope
1
4 mins
-
4
Shadow Kick Boxing
4
5 mins
-
5
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Jump Rope
1
4 mins
-
4
Shadow Kick Boxing
4
5 mins
-
5
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Jump Rope
1
4 mins
-
4
Shadow Kick Boxing
4
5 mins
-
5
Lying Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Jump Rope
1
4 mins
-
4
Shadow Kick Boxing
4
5 mins
-
5
Lying Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7-12 reps
-
2
Spoto Press
2
AMRAP
-
3
Pendlay Row
2
7-12 reps
-
4
Single Arm Row (Cable)
2
20-100 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
7-10 reps
-
7
Single Arm Pushdown
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7-12 reps
-
2
Spoto Press
2
AMRAP
-
3
Pendlay Row
2
7-12 reps
-
4
Single Arm Row (Cable)
2
20-100 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
7-10 reps
-
7
Single Arm Pushdown
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7-12 reps
-
2
Spoto Press
2
AMRAP
-
3
Pendlay Row
2
7-12 reps
-
4
Single Arm Row (Cable)
2
20-100 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
7-10 reps
-
7
Single Arm Pushdown
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7-12 reps
-
2
Spoto Press
2
AMRAP
-
3
Pendlay Row
2
7-12 reps
-
4
Single Arm Row (Cable)
2
20-100 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
7-10 reps
-
7
Single Arm Pushdown
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7-12 reps
-
2
Spoto Press
2
AMRAP
-
3
Pendlay Row
2
7-12 reps
-
4
Single Arm Row (Cable)
2
20-100 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
7-10 reps
-
7
Single Arm Pushdown
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7-12 reps
-
2
Spoto Press
2
AMRAP
-
3
Pendlay Row
2
7-12 reps
-
4
Single Arm Row (Cable)
2
20-100 reps
-
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
7-10 reps
-
7
Single Arm Pushdown
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Shadow Kick Boxing
4
5 mins
-
4
Jump Rope
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Shadow Kick Boxing
4
5 mins
-
4
Jump Rope
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Shadow Kick Boxing
4
5 mins
-
4
Jump Rope
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Shadow Kick Boxing
4
5 mins
-
4
Jump Rope
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Shadow Kick Boxing
4
5 mins
-
4
Jump Rope
1
4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Shadow Kick Boxing
4
5 mins
-
4
Jump Rope
1
4 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
5 Reps
-
2
Spoto Press
2 Sets
AMRAP
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
5
Tricep Extension (Barbell)
3 Sets
10-20 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10-20 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Jump Rope
1 Set
4 mins
-
4
Shadow Kick Boxing
4 Sets
5 mins
-
5
Lying Leg Raise
3 Sets
10-20 Reps
-
Day 3
1
Larsen Press (Barbell)
3 Sets
7-12 Reps
-
2
Spoto Press
2 Sets
AMRAP
-
3
Pendlay Row
2 Sets
7-12 Reps
-
4
Single Arm Row (Cable)
2 Sets
20-100 Reps
-
5
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
-
6
Bicep Curl (Barbell)
2 Sets
7-10 Reps
-
7
Single Arm Pushdown
3 Sets
10-20 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Shadow Kick Boxing
4 Sets
5 mins
-
4
Jump Rope
1 Set
4 mins
-