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Blue-Collar Strength

by Mason Mccrary
2 athletes joined

Program Description

The Blue-Collar Strength program is based on the conjugate method with a focus on increasing the bench press and deadlift. While building this program, I incorporated movements that a blue collar worker would face on a daily basis while also increasing maximal strength. “Weak things break”-Louie Simmons

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 02:39
  • Last Edited
    Jun 18, 2025 11:59

Summary

**Blue-Collar Strength** is a robust 9-week program designed for those ready to build serious muscle and functional strength. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, bent-over rows, and military presses, all tailored to push your limits. This program emphasizes practical strength gains, making it perfect for everyday lifters looking to enhance their performance in the gym and beyond. Equip yourself with a full gym and get ready to transform your physique and boost your confidence!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9.5
2
Sumo Squat
5
5 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
8 reps
RPE 9.5
2
High Bar Squat (Barbell)
5
5 reps
RPE 8
3
Lateral Lunge (Weighted)
3
8 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Sumo Squat
5
5 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
5 reps
RPE 9.5
2
High Bar Squat (Barbell)
5
5 reps
RPE 8
3
Lateral Lunge (Weighted)
3
8 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Sumo Squat
5
5 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
3 reps
RPE 9.5
2
High Bar Squat (Barbell)
5
5 reps
RPE 8
3
Lateral Lunge (Weighted)
3
8 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9.5
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seated Military Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8 reps
RPE 9.5
2
Dumbbell Row
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
5 reps
RPE 9.5
2
Face Pull
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seated Military Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5 reps
RPE 9.5
2
Dumbbell Row
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3 reps
RPE 9.5
2
Face Pull
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seated Military Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3 reps
RPE 9.5
2
Dumbbell Row
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 9.5
2
Face Pull
5
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Sumo Squat
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Sumo Squat
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Sumo Squat
3
8 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Zercher Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Lateral Lunge (Weighted)
3
12 reps
RPE 7
4
Kettlebell Swing
3
12 reps
RPE 7
5
Suitcase Carry
3
30 secs
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
30 secs
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dumbbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Face Pull
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dumbbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Face Pull
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Seated Military Press (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dumbbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Chin-Up (Bodyweight)
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Face Pull
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
12 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Sumo Squat
5 Sets
5 Reps
@8
3
Step-Up (Weighted)
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7
Day 2
1
Bench Press (Barbell)
1 Set
5 Reps
@9.5
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Seated Military Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
65%
2
Sumo Squat
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Zercher Carry
3 Sets
30 secs
@7