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Andy Strength Program

by Honor Foss
3 athletes joined

Program Description

Build upon a preexisting strength foundation and expand work capacity/strength. 5 weeks and then we will adjust reps/exercise selection for heavier weights. Please continue routine cardio/ab work. Day 5 is your day to emphasize extra volume on body parts you want to improve. I added some examples that would be beneficial.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2024 08:36
  • Last Edited
    Jun 18, 2025 03:04

Summary

The Andy Strength Program is a comprehensive 5-week training plan designed to enhance your strength and power across all major muscle groups. Committing to five days a week, you'll engage in targeted workouts that focus on both upper and lower body strength, utilizing a mix of free weights and machines. Each session emphasizes technique and control, ensuring you build a solid foundation while pushing your limits. Prepare to elevate your performance and achieve your strength goals with this structured and effective program!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Glutes
12%
Quadriceps
11.3%
Triceps
10.4%
Front Delts
8.4%
Upper Back
7.7%
Abs
7.5%
Chest
6.8%
Lats
5.3%
Biceps
4.3%
Calves
3.3%
Middle Delts
2.9%
Lower Back
2.3%
Rear Delts
1.5%
Adductors
1.3%
Forearms
1.3%
Abductors
1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
6-8 reps
3-5 reps
-
-
2
Barbell Row
3
6-8 reps
-
3
Decline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Push Up
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Leg Press (45 Degrees)
3
6-12 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Leg Press (45 Degrees)
3
6-12 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Leg Press (45 Degrees)
3
6-12 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Leg Press (45 Degrees)
3
6-12 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Leg Press (45 Degrees)
3
6-12 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Rear Delt Fly (Machine)
2
15 reps
-
3
Hammer Curl
2
10 reps
-
4
Dip (Bodyweight)
2
8 reps
-
5
Bicep Curl (Cable)
2
20 reps
-
6
Tricep Pushdown (Cable)
2
20 reps
-
7
Lateral Raise (Dumbbell)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Hammer Curl
1
-
4
Dip (Bodyweight)
1
-
5
Bicep Curl (Cable)
2
20 reps
-
6
Tricep Pushdown (Cable)
2
20 reps
-
7
Lateral Raise (Dumbbell)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Hammer Curl
1
-
4
Dip (Bodyweight)
1
-
5
Bicep Curl (Cable)
2
20 reps
-
6
Tricep Pushdown (Cable)
2
20 reps
-
7
Lateral Raise (Dumbbell)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Hammer Curl
1
-
4
Dip (Bodyweight)
1
-
5
Bicep Curl (Cable)
2
20 reps
-
6
Tricep Pushdown (Cable)
2
20 reps
-
7
Lateral Raise (Dumbbell)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
-
2
Rear Delt Fly (Machine)
1
-
3
Hammer Curl
1
-
4
Dip (Bodyweight)
1
-
5
Bicep Curl (Cable)
2
20 reps
-
6
Tricep Pushdown (Cable)
2
20 reps
-
7
Lateral Raise (Dumbbell)
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
2
AMRAP
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Pull-Up (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
2
AMRAP
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Pull-Up (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
2
AMRAP
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Pull-Up (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
2
AMRAP
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Pull-Up (Weighted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6-8 reps
3-5 reps
-
-
2
Lying Leg Curl
2
12-15 reps
-
3
Hip Thrust (Barbell)
3
8-12 reps
-
4
Standing Calf Raise
2
AMRAP
-
5
Shrug (Dumbbell)
2
20 reps
-
6
Pull-Up (Weighted)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
-
2
Split Squat (Dumbbell)
2
20 reps
-
3
Overhead Tricep Extension (Cable)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
-
2
Split Squat (Dumbbell)
2
20 reps
-
3
Overhead Tricep Extension (Cable)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
-
2
Split Squat (Dumbbell)
2
20 reps
-
3
Overhead Tricep Extension (Cable)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
-
2
Split Squat (Dumbbell)
2
20 reps
-
3
Overhead Tricep Extension (Cable)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12-15 reps
-
2
Split Squat (Dumbbell)
2
20 reps
-
3
Overhead Tricep Extension (Cable)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
-
-
2
Barbell Row
3 Sets
6-8 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Push Up
2 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
-
-
2
Leg Press (45 Degrees)
3 Sets
6-12 Reps
-
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
3
Hammer Curl
2 Sets
10 Reps
-
4
Dip (Bodyweight)
2 Sets
8 Reps
-
5
Bicep Curl (Cable)
2 Sets
20 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
3-5 Reps
-
-
2
Lying Leg Curl
2 Sets
12-15 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
2 Sets
AMRAP
-
5
Shrug (Dumbbell)
2 Sets
20 Reps
-
6
Pull-Up (Weighted)
2 Sets
10 Reps
-
Day 5
1
Cable Crunch
3 Sets
12-15 Reps
-
2
Split Squat (Dumbbell)
2 Sets
20 Reps
-
3
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
-
4
Bicep Curl (Cable)
2 Sets
20 Reps
-