Strength

by Manny Sepulveda

Program Description

Big weight

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Jun 05, 2024 04:47
Last Edited
Jun 19, 2024 12:10

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.4%

Chest

12%

Front Delts

12%

Biceps

11.5%

Upper Back

9.9%

Lats

9.9%

Middle Delts

9.6%

Hamstrings

6.1%

Calves

3.8%

Quadriceps

3.8%

Glutes

3.1%

Forearms

1.9%

Abs

1.9%

Rear Delts

1.1%

Adductors

0.8%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

4

10 reps

-

2

Seated Shoulder Press (Dumbbell)

4

8 reps

-

3

Lateral Raise (Cable)

4

10 reps

-

4

Incline Bench Press (Dumbbell)

4

6 reps

-

5

Seated Calf Raise

4

15 reps

-

6

Dip (Bodyweight)

4

-

Day 2

1

Seated Hamstring Curl

4

12 reps

-

2

High Bar Squat (Barbell)

4

10 reps

-

3

Chest Supported Row (Dumbbell)

4

8 reps

-

4

Lat Pulldown

4

10 reps

-

5

Seated Row (Machine)

4

10 reps

-

6

Bicep Curl (Dumbbell)

4

10 reps

-

Day 3

1

Overhead Press (Barbell)

4

10 reps

-

2

Lateral Raise (Cable)

4

12 reps

-

3

Bench Press (Barbell)

4

10 reps

-

4

Incline Bench Press (Dumbbell)

5

8 reps

-

5

Chest Fly (Cable)

4

12 reps

-

6

Seated Calf Raise

4

15 reps

-

Day 4

1

Seated Hamstring Curl

4

12 reps

-

2

High Bar Squat (Barbell)

4

10 reps

-

3

Chest Supported Row (Dumbbell)

4

8 reps

-

4

Lat Pulldown

4

10 reps

-

5

Seated Row (Machine)

4

10 reps

-

6

Bicep Curl (Dumbbell)

4

10 reps

-

Day 5

1

Bicep Curl (Dumbbell)

4

12 reps

-

2

Hammer Curl

4

10 reps

-

3

Skull Crusher

4

12 reps

-

4

Dip (Bodyweight)

3

-

5

Lateral Raise (Cable)

4

12 reps

-

Day 5

1

Bicep Curl (Dumbbell)

4 Sets

12 Reps

-

2

Hammer Curl

4 Sets

10 Reps

-

3

Skull Crusher

4 Sets

12 Reps

-

4

Dip (Bodyweight)

3 Sets

-

5

Lateral Raise (Cable)

4 Sets

12 Reps

-

Day 1

1

Bench Press (Barbell)

4 Sets

10 Reps

-

2

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

-

3

Lateral Raise (Cable)

4 Sets

10 Reps

-

4

Incline Bench Press (Dumbbell)

4 Sets

6 Reps

-

5

Seated Calf Raise

4 Sets

15 Reps

-

6

Dip (Bodyweight)

4 Sets

-

Day 2

1

Seated Hamstring Curl

4 Sets

12 Reps

-

2

High Bar Squat (Barbell)

4 Sets

10 Reps

-

3

Chest Supported Row (Dumbbell)

4 Sets

8 Reps

-

4

Lat Pulldown

4 Sets

10 Reps

-

5

Seated Row (Machine)

4 Sets

10 Reps

-

6

Bicep Curl (Dumbbell)

4 Sets

10 Reps

-

Day 3

1

Overhead Press (Barbell)

4 Sets

10 Reps

-

2

Lateral Raise (Cable)

4 Sets

12 Reps

-

3

Bench Press (Barbell)

4 Sets

10 Reps

-

4

Incline Bench Press (Dumbbell)

5 Sets

8 Reps

-

5

Chest Fly (Cable)

4 Sets

12 Reps

-

6

Seated Calf Raise

4 Sets

15 Reps

-

Day 4

1

Seated Hamstring Curl

4 Sets

12 Reps

-

2

High Bar Squat (Barbell)

4 Sets

10 Reps

-

3

Chest Supported Row (Dumbbell)

4 Sets

8 Reps

-

4

Lat Pulldown

4 Sets

10 Reps

-

5

Seated Row (Machine)

4 Sets

10 Reps

-

6

Bicep Curl (Dumbbell)

4 Sets

10 Reps

-