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Strength and stamina

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Program Description

Strength stamina

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 27, 2025 03:34
  • Last Edited
    Jun 18, 2025 10:14

Summary

Unleash your potential with the **Strength and Stamina** program, a comprehensive 4-week journey designed to enhance both your muscular strength and endurance. With five training days each week, you'll engage in a variety of exercises targeting major muscle groups, including back, chest, and shoulders, using a full gym setup. Expect to push your limits with a mix of machines, bodyweight movements, and free weights, all while building a solid foundation for long-term fitness success. Get ready to transform your body and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 9
3
Trap Bar Deadlift
3
6 reps
RPE 8
4
Jump Squat
1
40 reps
RPE 10
5
Lunge (Dumbbell)
3
8 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Assault Bike
1
8 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 9
3
Trap Bar Deadlift
3
6 reps
RPE 8
4
Jump Squat
1
40 reps
RPE 10
5
Seated Calf Raise
4
10 reps
RPE 8
6
Assault Bike
1
8 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 9
3
Trap Bar Deadlift
3
6 reps
RPE 8
4
Jump Squat
1
40 reps
RPE 10
5
Seated Calf Raise
4
10 reps
RPE 8
6
Assault Bike
1
8 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
3
1 mins
RPE 8
2
Squat (Barbell)
4
6 reps
RPE 9
3
Trap Bar Deadlift
3
6 reps
RPE 8
4
Jump Squat
1
40 reps
RPE 10
5
Seated Calf Raise
4
10 reps
RPE 8
6
Assault Bike
1
8 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 7
5
Back Extension
3
10 reps
RPE 6
6
Assault Bike
1
6 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 7
5
Back Extension
3
10 reps
RPE 6
6
Assault Bike
1
6 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 7
5
Back Extension
3
10 reps
RPE 6
6
Assault Bike
1
6 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Face Pull
3
8 reps
RPE 7
5
Back Extension
3
10 reps
RPE 6
6
Assault Bike
1
6 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Arnold Press
3
8 reps
RPE 8
4
Push Up
1
40 reps
RPE 10
5
Pike Push Up
1
15 reps
RPE 7
6
Assault Bike
1
7 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Arnold Press
3
8 reps
RPE 8
4
Push Up
1
40 reps
RPE 10
5
Pike Push Up
1
15 reps
RPE 7
6
Assault Bike
1
7 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Arnold Press
3
8 reps
RPE 8
4
Push Up
1
40 reps
RPE 10
5
Pike Push Up
1
15 reps
RPE 7
6
Assault Bike
1
7 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Arnold Press
3
8 reps
RPE 8
4
Push Up
1
40 reps
RPE 10
5
Pike Push Up
1
15 reps
RPE 7
6
Assault Bike
1
7 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
4
Dead Hang
1
4 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Assault Bike
1
8 mins
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
4
Dead Hang
1
4 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Assault Bike
1
8 mins
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
4
Dead Hang
1
4 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Assault Bike
1
8 mins
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Reverse Bicep Curl (Dumbbell)
3
8 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
4
Dead Hang
1
4 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8 reps
RPE 8
7
Assault Bike
1
8 mins
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
50 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 6
6
Hip Abductor (Machine)
3
10 reps
RPE 6
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
9
Assault Bike
1
8 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
50 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 6
6
Hip Abductor (Machine)
3
10 reps
RPE 6
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
9
Assault Bike
1
8 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
50 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 6
6
Hip Abductor (Machine)
3
10 reps
RPE 6
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
9
Assault Bike
1
8 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
50 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 6
6
Hip Abductor (Machine)
3
10 reps
RPE 6
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Decline Crunch
1
50 reps
RPE 8
9
Assault Bike
1
8 mins
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
High Row
3 Sets
8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
@10
3
Seated Row (Cable)
3 Sets
8 Reps
@8
4
Face Pull
3 Sets
8 Reps
@7
5
Back Extension
3 Sets
10 Reps
@6
6
Assault Bike
1 Set
6 mins
@10
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
3
Arnold Press
3 Sets
8 Reps
@8
4
Push Up
1 Set
40 Reps
@10
5
Pike Push Up
1 Set
15 Reps
@7
6
Assault Bike
1 Set
7 mins
@8
Day 4
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Reverse Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
3
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
4
Dead Hang
1 Set
4 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
6
Incline Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
7
Assault Bike
1 Set
8 mins
@8
8
Decline Crunch
1 Set
50 Reps
@8
Day 5
1
Abs Crunch (Bodyweight)
1 Set
50 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Seated Calf Raise
3 Sets
10 Reps
@6
6
Hip Abductor (Machine)
3 Sets
10 Reps
@6
7
Hip Adductor (Machine)
3 Sets
10 Reps
@8
8
Decline Crunch
1 Set
50 Reps
@8
9
Assault Bike
1 Set
8 mins
@8
Day 1
1
Prowler Push
3 Sets
1 mins
@8
2
Squat (Barbell)
4 Sets
6 Reps
@9
3
Trap Bar Deadlift
3 Sets
6 Reps
@8
4
Jump Squat
1 Set
40 Reps
@10
5
Lunge (Dumbbell)
3 Sets
8 Reps
@8
6
Seated Calf Raise
4 Sets
10 Reps
@8
7
Assault Bike
1 Set
8 mins
@10