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Alex's Strength Program

by Alex O.
1 athletes joined

Program Description

Increase Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 02, 2025 09:02
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your strength potential with Alex's Strength Program, a focused 7-week journey designed for serious lifters. This 4-day-per-week regimen combines compound lifts and targeted supersets to build muscle and enhance endurance, all from the comfort of your garage gym. Each workout is meticulously crafted to challenge your limits and promote growth, featuring exercises like the Incline Bench Press and Goblet Squats. Get ready to transform your physique and elevate your performance—commit to the grind and see the results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
12 reps
12 reps
12 reps
RPE 1-3
RPE 1-3
RPE 6-7
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 8-9
RPE 8-9
3A
Push Up (Incline)
3
10 reps
-
3B
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 8-9
4A
Abs Crunch (Weighted)
3
20 reps
-
4B
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
-
-
5A
Jump Rope
2
-
5B
Plank with Shoulder Taps
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 1-3
RPE 1-3
RPE 6-7
RPE 7-8
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 8-9
RPE 8-9
3A
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
-
-
3B
Oblique Crunch
1
2
15 reps
12 reps
-
-
4A
Abs Crunch (Weighted)
3
20 reps
-
4B
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
-
-
5A
Jump Rope
2
-
5B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
8 reps
8 reps
8 reps
RPE 1-3
RPE 1-3
RPE 6-7
RPE 7-8
RPE 9-10
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7-8
RPE 8-9
RPE 8-9
3A
Skull Crusher (Dumbbell)
1
2
15 reps
12 reps
-
-
3B
Oblique Crunch
1
2
15 reps
12 reps
-
-
4A
Abs Crunch (Weighted)
3
20 reps
-
4B
Single Arm Tricep Extension (Cable)
1
2
15 reps
12 reps
-
-
5A
Jump Rope
2
-
5B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
-
1B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2A
Skull Crusher (Dumbbell)
1
2
15 reps
12 reps
-
-
2B
Oblique Crunch
1
2
15 reps
12 reps
-
-
3
Eccentric Bench Press
1
1
1
1
1
12 reps
10 reps
6 reps
5 reps
5 reps
RPE 1-3
RPE 1-3
RPE 7-8
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 7-8
RPE 8-9
5A
Abs Crunch (Weighted)
3
20 reps
-
5B
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
-
1B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2A
Abs Crunch (Weighted)
3
20 reps
-
2B
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
3
Isometric Bench Press
1
1
1
1
1
12 reps
10 reps
6 reps
5 reps
5 reps
RPE 1-3
RPE 1-3
RPE 7-8
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 7-8
RPE 8-9
5A
Skull Crusher (Dumbbell)
1
2
15 reps
12 reps
-
-
5B
Oblique Crunch
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
-
1B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 1-3
RPE 1-3
RPE 7-8
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7-8
RPE 8-9
RPE 8-9
4A
Abs Crunch (Weighted)
3
20 reps
-
4B
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
5A
Skull Crusher (Dumbbell)
1
2
15 reps
12 reps
-
-
5B
Oblique Crunch
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
2
-
1B
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
2
Bench Press (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 1-3
RPE 1-3
RPE 7-8
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
1
15 reps
15 reps
RPE 1-3
RPE 3-5
4A
Abs Crunch (Weighted)
3
20 reps
-
4B
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
5A
Skull Crusher (Dumbbell)
1
2
15 reps
12 reps
-
-
5B
Oblique Crunch
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wedge Goblet Squat
1
1
2
15 reps
12 reps
12 reps
RPE 1-3
RPE 6-7
RPE 8-9
2
Step-Up (Weighted)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
3A
Box Jump
3
5 reps
-
3B
Kettlebell Swing
3
12 reps
-
4A
Hamstring Curl (Swiss Ball)
3
15 reps
-
4B
Thigh Band Fire Hydrants
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wedge Goblet Squat
1
1
2
15 reps
12 reps
12 reps
RPE 1-3
RPE 6-7
RPE 8-9
2
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
3A
Box Jump
3
5 reps
-
3B
Kettlebell Swing
3
12 reps
-
4A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
4B
Wall Sit
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
1
1
1
16 reps
16 reps
16 reps
RPE 1-3
RPE 6-7
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
3A
Jump Squat
3
12 reps
-
3B
Wall Sit
3
1 mins
-
4A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Wedge DB Squat
1
1
2
12 reps
10 reps
10 reps
RPE 1-3
RPE 6-7
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
3A
Jump Squat
3
12 reps
-
3B
Calf Raise Hold
3
1 mins
-
4A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Wedge DB Squat
1
1
2
12 reps
10 reps
10 reps
RPE 1-3
RPE 6-7
RPE 8-9
2
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
3A
Wall Sit
3
12 reps
-
3B
Calf Raise Hold
3
1 mins
-
4A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
4B
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 1-3
RPE 6-7
RPE 8-9
2A
Jump Squat
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
2B
Wall Sit
3
12 reps
-
3A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
3B
Abs Crunch (Weighted)
3
15 reps
-
4A
Calf Raise Hold
3
1 mins
-
4B
Hip Thrust (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
1
1
12 reps
10 reps
10 reps
RPE 1-3
RPE 6-7
RPE 8-9
2A
Jump Squat
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
2B
Wall Sit
3
12 reps
-
3A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
3B
Abs Crunch (Weighted)
3
15 reps
-
4A
Calf Raise Hold
3
1 mins
-
4B
Hip Thrust (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
1
2
12 reps
10 reps
-
-
1B
Reverse GHM
3
15 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 5-6
RPE 6-7
RPE 7-8
RPE 7-8
3
Bent Over Row (Barbell, Paused)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 2-4
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 5-6
RPE 7-8
RPE 8-9
5
Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
1
2
12 reps
10 reps
-
-
1B
Reverse GHM
3
15 reps
-
2
Lat Pulldown Reverse Grip
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 5-6
RPE 6-7
RPE 7-8
RPE 7-8
3
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 2-4
RPE 6-7
RPE 7-8
RPE 8-9
4
Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
5
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
2
12 reps
10 reps
-
-
1B
Reverse GHM
3
15 reps
-
2
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3A
Shrug (Dumbbell)
3
12 reps
-
3B
Dead Hang
2
1 mins
-
4
Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
5
Alternating Dumbbell Curl
2
1
10 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
1B
Reverse GHM
3
15 reps
-
2
Seated Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6-7
RPE 7-8
RPE 8-9
3A
Farmer's Walk (Weighted)
3
1 mins
-
3B
Dead Bug
3
15 reps
-
4
Eccentric DB Hammer Curls
1
3
10 reps
8 reps
RPE 7-8
RPE 8-9
5
Alternating Dumbbell Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
2
12 reps
10 reps
8 reps
-
-
-
1B
Tabletop Extension
3
15 reps
-
2A
Blank Bodyweight Row
3
10 reps
-
2B
Dead Bug
3
15 reps
-
3
Isometric DB Curls
3
8 reps
RPE 8-9
4
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
3
10 reps
-
1B
Dead Bug
3
15 reps
-
2A
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2B
Glute-Ham Raise
1
2
12 reps
10 reps
-
-
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 8-9
4
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Blank Bodyweight Row
3
10 reps
-
1B
Dead Bug
3
15 reps
-
2A
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2B
Glute-Ham Raise
1
2
12 reps
10 reps
-
-
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 8-9
4
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
1
2
12 reps
10 reps
-
-
1B
Reverse GHM
3
15 reps
-
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 5-6
RPE 6-7
RPE 7-8
RPE 7-8
3
Bent Over Row (Barbell, Paused)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 2-4
RPE 6-7
RPE 7-8
RPE 8-9
4
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 5-6
RPE 7-8
RPE 8-9
5
Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
2
12 reps
10 reps
RPE 7-8
RPE 8-9
1B
Donkey Kicks
3
15 reps
-
2A
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 5-6
RPE 7-8
RPE 8-9
2B
Single Leg Glute Bridge
3
15 reps
-
3A
Romanian Deadlift (Dumbbell)
1
2
15 reps
12 reps
RPE 4-6
RPE 6-7
3B
Standing Shoulder Press (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 2-4
RPE 6-7
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 2-4
RPE 7-8
RPE 8-9
1B
Glute-Ham Raise
1
2
15 reps
12 reps
RPE 4-6
RPE 6-7
2A
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7-8
RPE 8-9
2B
Donkey Kicks
3
15 reps
-
3A
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5-6
RPE 7-8
RPE 8-9
3B
Donkey Kicks
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Eccentric Seated Shoulder Press
1
1
2
12 reps
10 reps
8 reps
RPE 2-4
RPE 7-8
RPE 8-9
1B
Thigh Band Fire Hydrants
3
15 reps
RPE 6-7
2A
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 7-8
RPE 8-9
2B
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
3A
Band Pull Apart
1
1
1
15 reps
15 reps
15 reps
RPE 5-6
RPE 7-8
RPE 8-9
3B
Lateral Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Isometric DB Shoulder Press
1
1
3
12 reps
10 reps
6 reps
RPE 2-4
RPE 3-5
RPE 8-9
1B
Thigh Band Fire Hydrants
3
15 reps
RPE 6-7
2A
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 7-8
RPE 8-9
2B
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
-
3A
Band Pull Apart
1
1
1
15 reps
15 reps
15 reps
RPE 5-6
RPE 7-8
RPE 8-9
3B
Lateral Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 2-4
RPE 3-5
RPE 8-9
RPE 8-9
1B
Reverse GHM
3
15 reps
RPE 6-7
2A
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 7-8
RPE 8-9
2B
Romanian Deadlift (Dumbbell)
3
12 reps
-
3A
Plank with Shoulder Taps
1
1
1
15 reps
15 reps
15 reps
RPE 5-6
RPE 7-8
RPE 8-9
3B
Donkey Kicks
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
1
1
2
12 reps
10 reps
8 reps
6 reps
RPE 2-4
RPE 3-5
RPE 8-9
RPE 8-9
1B
Reverse GHM
3
15 reps
RPE 6-7
2A
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 7-8
RPE 8-9
2B
Romanian Deadlift (Dumbbell)
3
12 reps
-
3A
Plank with Shoulder Taps
1
1
1
15 reps
15 reps
15 reps
RPE 5-6
RPE 7-8
RPE 8-9
3B
Donkey Kicks
3
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@1-3
@1-3
@6-7
@7-8
@9-10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7-8
@8-9
@8-9
3A
Push Up (Incline)
3 Sets
10 Reps
-
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@7-8
@8-9
4A
Abs Crunch (Weighted)
3 Sets
20 Reps
-
4B
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
12 Reps
-
-
5A
Jump Rope
2 Sets
-
5B
Plank with Shoulder Taps
2 Sets
-
Day 2
1
Wedge Goblet Squat
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@1-3
@6-7
@8-9
2
Step-Up (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@7-8
@8-9
3A
Box Jump
3 Sets
5 Reps
-
3B
Kettlebell Swing
3 Sets
12 Reps
-
4A
Hamstring Curl (Swiss Ball)
3 Sets
15 Reps
-
4B
Thigh Band Fire Hydrants
3 Sets
15 Reps
-
Day 3
1A
Inverted Row
1 Set
2 Sets
12 Reps
10 Reps
-
-
1B
Reverse GHM
3 Sets
15 Reps
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@5-6
@6-7
@7-8
@7-8
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@2-4
@6-7
@7-8
@8-9
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@5-6
@7-8
@8-9
5
Hammer Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7-8
@8-9
Day 4
1A
Inverted Row
1 Set
2 Sets
12 Reps
10 Reps
-
-
1B
Reverse GHM
3 Sets
15 Reps
-
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@5-6
@6-7
@7-8
@7-8
3
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@2-4
@6-7
@7-8
@8-9
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@5-6
@7-8
@8-9
5
Hammer Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7-8
@8-9