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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
    Jun 30, 2025 10:03
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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
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