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Just Be Strength

by 범코치
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Program Description

**Just Be Strength** is a comprehensive 12-week program designed for intermediate lifters looking to enhance their Olympic weightlifting skills. With 36 sessions, each lasting around 80 minutes, you'll engage in a variety of barbell exercises, including squats, deadlifts, and hip thrusts, focusing on strength and technique. This program emphasizes progressive overload and includes detailed video demonstrations to ensure proper form. Elevate your lifting game and build a solid foundation for your strength journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 18, 2026 02:01
  • Last Edited
    Jan 19, 2026 10:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
25.9%
Quadriceps
23.4%
Hamstrings
19.5%
Abs
14.3%
Lower Back
7%
Upper Back
4.1%
Adductors
3.7%
Calves
1%
Stretching
0.8%
Forearms
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
6 reps
6 reps
70%
72%
75%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
70%
75%
3A
Wall Sit
3
30 secs
RPE 6.5
3B
Plank
3
45 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
72%
75%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
7 reps
65%
70%
75%
3A
Wall Sit
3
30 secs
RPE 6.5
3B
Plank
3
45 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
8 reps
72%
75%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
70%
75%
3A
Wall Sit
3
30 secs
RPE 6.5
3B
Plank
3
45 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
8 reps
72%
75%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
65%
70%
75%
3A
Wall Sit
3
30 secs
RPE 6.5
3B
Plank
3
45 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
2
3 reps
3 reps
3 reps
4 reps
85%
88%
82%
80%
2
Romanian Deadlift (Barbell)
2
1
6 reps
5 reps
75%
80%
3
Split Squat (Barbell)
3
6 reps
RPE 8
4
Hanging Leg Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
2
3 reps
3 reps
3 reps
4 reps
85%
88%
83%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
5 reps
75%
80%
80%
3
Split Squat (Barbell)
3
6 reps
RPE 8
4
Hanging Leg Raise
3
14 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
3 reps
3 reps
3 reps
3 reps
4 reps
85%
88%
90%
83%
80%
2
Romanian Deadlift (Barbell)
2
1
6 reps
5 reps
80%
80%
3
Split Squat (Barbell)
3
6 reps
RPE 8
4
Hanging Leg Raise
3
16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
4 reps
3 reps
3 reps
3 reps
4 reps
85%
88%
90%
83%
80%
2
Romanian Deadlift (Barbell)
3
7 reps
80%
3
Split Squat (Barbell)
3
6 reps
RPE 8
4
Hanging Leg Raise
3
18 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
1 reps
1 reps
1 reps
2 reps
3 reps
88%
90%
92%
85%
82%
2
Good Morning
3
5 reps
70%
3
Reverse Lunge (Barbell)
2
6 reps
RPE 8
4
Plank (Weighted)
2
30 secs
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
1 reps
1 reps
1 reps
2 reps
3 reps
88%
90%
95%
85%
82%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
4 reps
70%
73%
75%
3
Reverse Lunge (Barbell)
3
6 reps
RPE 8
4
Plank (Weighted)
3
30 secs
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
2 reps
2 reps
1 reps
1 reps
3 reps
88%
90%
92%
95%
82%
2
Good Morning
3
5 reps
70%
3
Reverse Lunge (Barbell)
3
6 reps
RPE 8
4
Plank (Weighted)
3
30 secs
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
2 reps
1 reps
1 reps
2 reps
2 reps
3 reps
88%
90%
95%
95%
85%
82%
2
Romanian Deadlift (Barbell)
3
4 reps
75%
3
Reverse Lunge (Barbell)
3
6 reps
RPE 8
4
Plank (Weighted)
3
30 secs
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
2
5 reps
5 reps
5 reps
70%
72%
75%
2
Front Squat (Barbell)
3
5 reps
70%
3
Hip Thrust (Barbell)
3
8 reps
RPE 7.5
4
Hip Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
2
6 reps
6 reps
5 reps
70%
72%
75%
2
Front Squat (Barbell)
3
6 reps
70%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
4
Hip Extension
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
2
6 reps
6 reps
6 reps
70%
72%
75%
2
Front Squat (Barbell)
4
7 reps
70%
3
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
4
Hip Extension
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
2
6 reps
6 reps
6 reps
70%
72%
75%
2
Front Squat (Barbell)
4
7 reps
70%
3
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
4
Hip Extension
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
3 reps
2 reps
3 reps
4 reps
4 reps
82%
85%
80%
78%
75%
2
Front Squat (Barbell)
1
1
1
4 reps
4 reps
3 reps
75%
78%
80%
3
Hip Thrust (Barbell)
3
6 reps
RPE 8
4
Glute-Ham Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
3 reps
2 reps
3 reps
4 reps
4 reps
85%
88%
82%
80%
78%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
78%
80%
3
Hip Thrust (Barbell)
3
6 reps
RPE 8
4
Glute-Ham Raise
2
1
8 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
3 reps
2 reps
3 reps
4 reps
4 reps
88%
90%
85%
82%
80%
2
Front Squat (Barbell)
1
2
5 reps
5 reps
78%
80%
3
Hip Thrust (Barbell)
3
6 reps
RPE 8
4
Glute-Ham Raise
1
2
8 reps
10 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1
4 reps
3 reps
3 reps
4 reps
5 reps
88%
90%
85%
82%
80%
2
Front Squat (Barbell)
3
5 reps
80%
3
Hip Thrust (Barbell)
3
6 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2
1 reps
1 reps
1 reps
2 reps
3 reps
85%
88%
90%
82%
80%
2
Squat (Paused)
1
1
1
4 reps
4 reps
3 reps
70%
72%
75%
3
Back Extension (Weighted)
2
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2
1 reps
1 reps
1 reps
2 reps
3 reps
85%
88%
90%
82%
80%
2
Box Squat (Barbell)
1
1
1
4 reps
4 reps
3 reps
70%
72%
75%
3
Back Extension (Weighted)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
2
1
1
1 reps
1 reps
1 reps
3 reps
3 reps
85%
88%
90%
82%
80%
2
Squat (Paused)
3
3 reps
75%
3
Back Extension (Weighted)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
2
3 reps
2 reps
2 reps
2 reps
3 reps
85%
88%
90%
82%
80%
2
Box Squat (Barbell)
3
3 reps
75%
3
Back Extension (Weighted)
3
10 reps
RPE 7-7.5
4
Hip Thrust (Barbell)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
5 reps
4 reps
70%
73%
75%
2
Speed Deadlift
1
1
1
15 reps
15 reps
12 reps
60%
65%
70%
3
Walking Lunge
3
20 reps
RPE 6
4
Standing Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
6 reps
6 reps
5 reps
70%
73%
75%
2
Speed Deadlift
1
1
1
15 reps
15 reps
15 reps
60%
65%
70%
3
Walking Lunge
3
20 reps
RPE 6
4
Standing Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
6 reps
6 reps
5 reps
70%
73%
75%
2
Speed Deadlift
1
1
2
15 reps
15 reps
15 reps
60%
65%
70%
3
Walking Lunge
4
20 reps
RPE 6
4
Standing Calf Raise
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
6 reps
6 reps
5 reps
70%
73%
75%
2
Speed Deadlift
1
1
2
15 reps
15 reps
15 reps
60%
65%
70%
3
Walking Lunge
4
20 reps
RPE 6
4
Standing Calf Raise
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
5 reps
5 reps
4 reps
72%
75%
78%
2
Speed Deadlift
1
1
1
3 reps
3 reps
2 reps
65%
68%
70%
3
Step-Up (Weighted)
3
8 reps
RPE 7.5
4
Side Plank
3
30 secs
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
72%
75%
78%
2
Speed Deadlift
1
1
1
3 reps
3 reps
3 reps
65%
68%
70%
3
Step-Up (Weighted)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
4
Side Plank
3
30 secs
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
78%
80%
2
Speed Deadlift
1
1
1
4 reps
4 reps
4 reps
65%
68%
70%
3
Step-Up (Weighted)
1
2
8 reps
10 reps
RPE 7.5
RPE 7.5
4
Side Plank
3
30 secs
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
78%
80%
2
Speed Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
68%
70%
3
Step-Up (Weighted)
3
10 reps
RPE 7.5
4
Side Plank
4
30 secs
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3 reps
3 reps
2 reps
70%
72%
75%
2
Speed Deadlift
2
1
2 reps
2 reps
65%
70%
3
Single Leg Deadlift
2
8 reps
RPE 7-8
4
Dead Bug
2
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
3 reps
2 reps
72%
75%
2
Speed Deadlift
1
2
2 reps
2 reps
65%
70%
3
Single Leg Deadlift
3
8 reps
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3 reps
3 reps
2 reps
7%
75%
75%
2
Speed Deadlift
3
2 reps
70%
3
Single Leg Deadlift
3
8 reps
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2 reps
75%
2
Speed Deadlift
3
2 reps
70%
3
Single Leg Deadlift
3
8 reps
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
70%
72%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
70%
75%
3A
Wall Sit
3 Sets
30 secs
@6.5
3B
Plank
3 Sets
45 secs
@6.5
Day 2
1
Clean Deadlift
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
70%
72%
75%
2
Front Squat (Barbell)
3 Sets
5 Reps
70%
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@7.5
4
Hip Extension
3 Sets
12 Reps
@7
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
70%
73%
75%
2
Speed Deadlift
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
60%
65%
70%
3
Walking Lunge
3 Sets
20 Reps
@6
4
Standing Calf Raise
3 Sets
15 Reps
@6