Program Description
To get strong ass possible
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 29, 2025 08:56
- Last EditedSep 14, 2025 10:36
Summary
Unleash your strength with the **Styrke lyft** program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you'll tackle a variety of compound and isolation movements, including deadlifts, bench presses, and weighted pull-ups, all expertly structured to enhance your overall power and muscle growth. With a focus on progressive overload and intensity, this program will push your limits and redefine your strength. Equip yourself with a full gym and get ready to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Chest
12.8%
Quadriceps
10.8%
Hamstrings
9.2%
Upper Back
9%
Front Delts
8.9%
Glutes
8.9%
Lats
7.3%
Abs
5.6%
Lower Back
3.1%
Rear Delts
2.8%
Biceps
2.6%
Middle Delts
2%
Adductors
1.8%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
5
5 reps
RPE 6
2
Larsen Press (Barbell)
4
6 reps
RPE 6
3
Stiff Leg Deadlift
3
6 reps
RPE 8
4
Leg Press (45 Degrees)
5
8 reps
RPE 8
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Larsen Press (Barbell)
4
6 reps
RPE 7
3
Stiff Leg Deadlift
3
6 reps
RPE 8
4
Leg Press (45 Degrees)
5
8 reps
RPE 8
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Larsen Press (Barbell)
4
6 reps
RPE 7.5
3
Stiff Leg Deadlift
3
6 reps
RPE 8-9
4
Leg Press (45 Degrees)
5
8 reps
RPE 8-9
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Larsen Press (Barbell)
4
6 reps
RPE 8
3
Stiff Leg Deadlift
3
6 reps
RPE 8-9
4
Leg Press (45 Degrees)
5
8 reps
RPE 8-9
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Larsen Press (Barbell)
4
6 reps
RPE 8.5
3
Stiff Leg Deadlift
3
6 reps
RPE 8-9
4
Leg Press (45 Degrees)
5
8 reps
RPE 8-9
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 6
2
Larsen Press (Barbell)
4
5 reps
RPE 6
3
Deadlift (Paused)
4
4 reps
RPE 6
4
Leg Press (45 Degrees)
5
6 reps
RPE 6
5
Abs Crunch (Machine)
5
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 8
3
Deadlift (Paused)
4
4 reps
RPE 7
4
Leg Press (45 Degrees)
5
6 reps
RPE 8
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Larsen Press (Barbell)
4
5 reps
RPE 8
3
Deadlift (Paused)
4
4 reps
RPE 8
4
Leg Press (45 Degrees)
5
6 reps
RPE 8-9
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8
2
Larsen Press (Barbell)
4
5 reps
RPE 8
3
Deadlift (Paused)
4
4 reps
RPE 8
4
Leg Press (45 Degrees)
5
6 reps
RPE 8-9
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 8.5
2
Larsen Press (Barbell)
4
5 reps
RPE 8.5
3
Deadlift (Paused)
4
4 reps
RPE 8.5
4
Leg Press (45 Degrees)
5
6 reps
RPE 8-9
5
Abs Crunch (Machine)
5
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
6 reps
RPE 8-9
3
Abs Crunch (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 7
2
Comp Bench Press
3
1 reps
RPE 6
3
Deadlift (Barbell)
3
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
6
4 reps
RPE 6
2
Bench Press (Dumbbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8 reps
RPE 8
4
Chest Supported Row (Machine)
5
8 reps
RPE 8
5
Face Pull
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
6
4 reps
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8 reps
RPE 8
4
Chest Supported Row (Machine)
5
8 reps
RPE 8
5
Face Pull
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
6
4 reps
RPE 7.5
2
Bench Press (Dumbbell)
5
8 reps
RPE 8-9
3
Lat Pulldown
5
8 reps
RPE 8-9
4
Chest Supported Row (Machine)
5
8 reps
RPE 8-9
5
Face Pull
4
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
6
4 reps
RPE 8
2
Bench Press (Dumbbell)
5
8 reps
RPE 8-9
3
Lat Pulldown
5
8 reps
RPE 8-9
4
Chest Supported Row (Machine)
5
8 reps
RPE 8-9
5
Face Pull
4
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
6
4 reps
RPE 8.5
2
Bench Press (Dumbbell)
5
8 reps
RPE 8-9
3
Lat Pulldown
5
8 reps
RPE 8-9
4
Chest Supported Row (Machine)
5
8 reps
RPE 8-9
5
Face Pull
4
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
5
2 reps
RPE 6
2
Bench Press (Dumbbell)
5
8 reps
RPE 6
3
Lat Pulldown
5
8 reps
RPE 6
4
Chest Supported Row (Machine)
5
8 reps
RPE 6
5
Face Pull
3
1
12-15 reps
12-12 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
5
2 reps
RPE 7
2
Bench Press (Dumbbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8 reps
RPE 8
4
Chest Supported Row (Machine)
5
8 reps
RPE 8
5
Face Pull
3
1
12-15 reps
12-12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
4
1 reps
2 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
5
8 reps
RPE 8-9
3
Lat Pulldown
5
8 reps
RPE 8-9
4
Chest Supported Row (Machine)
5
8 reps
RPE 8-9
5
Face Pull
3
1
12-15 reps
12-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
4
1 reps
2 reps
RPE 8.5
RPE 8
2
Bench Press (Dumbbell)
5
8 reps
RPE 8-9
3
Lat Pulldown
5
8 reps
RPE 8-9
4
Chest Supported Row (Machine)
5
8 reps
RPE 8-9
5
Face Pull
3
1
12-15 reps
12-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
4
1 reps
2 reps
RPE 9
RPE 8.5
2
Bench Press (Dumbbell)
5
8 reps
RPE 8-9
3
Lat Pulldown
5
8 reps
RPE 8-9
4
Chest Supported Row (Machine)
5
8 reps
RPE 8-9
5
Face Pull
3
1
12-15 reps
12-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench Press
1
2
1 reps
2 reps
RPE 9
RPE 9
2
Lat Pulldown
3
8 reps
RPE 8-9
3
Dip (Weighted)
3
8 reps
RPE 8-9
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 6
2
Tempo Squat (Barbell)
3
6 reps
RPE 6
3
Leg Curl
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
5
8 reps
RPE 8
5
Back Extension
4
1
15-20 reps
15-
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7
2
Tempo Squat (Barbell)
3
6 reps
RPE 7
3
Leg Curl
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
5
8 reps
RPE 8
5
Back Extension
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 7.5
3
Leg Curl
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
5
8 reps
RPE 8
5
Back Extension
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 8
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Leg Curl
4
10-12 reps
RPE 8-9
4
Pull-Up (Weighted)
5
8 reps
RPE 8-9
5
Back Extension
5
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 8.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8.5
3
Leg Curl
4
10-12 reps
RPE 8-9
4
Pull-Up (Weighted)
5
8 reps
RPE 8-9
5
Back Extension
5
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 6
RPE 6
2
Squat (Paused)
5
4 reps
RPE 6
3
Leg Curl
5
8-10 reps
RPE 6
4
Pull-Up (Weighted)
5
8 reps
RPE 6
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 7
RPE 7
2
Squat (Paused)
5
4 reps
RPE 7
3
Leg Curl
5
8-10 reps
RPE 8
4
Pull-Up (Weighted)
5
8 reps
RPE 8
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Squat (Paused)
5
4 reps
RPE 8
3
Leg Curl
5
8-10 reps
RPE 8-9
4
Pull-Up (Weighted)
5
8 reps
RPE 8-9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 8
2
Squat (Paused)
5
4 reps
RPE 8
3
Leg Curl
5
8-10 reps
RPE 8-9
4
Pull-Up (Weighted)
5
8 reps
RPE 8-9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8.5
2
Squat (Paused)
5
4 reps
RPE 8.5
3
Leg Curl
5
8-10 reps
RPE 8-9
4
Pull-Up (Weighted)
5
8 reps
RPE 8-9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 9
2
Leg Curl
3
8 reps
RPE 8-9
3
Face Pull
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Comp Bench Press
1
-
3
Deadlift (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 6
2
Long Pause Bench Press
4
6 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7
2
Long Pause Bench Press
4
6 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7.5
2
Long Pause Bench Press
4
6 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Long Pause Bench Press
4
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8-9
4
Dip (Weighted)
4
8 reps
RPE 8-9
5
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8.5
2
Long Pause Bench Press
4
6 reps
RPE 8.5
3
Overhead Press (Barbell)
3
8 reps
RPE 8-9
4
Dip (Weighted)
4
8 reps
RPE 8-9
5
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 6
2
Overhead Press (Barbell)
5
6 reps
RPE 6
3
Dip (Weighted)
5
8 reps
RPE 6
4
Tricep Pushdown (Cable)
5
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7
2
Overhead Press (Barbell)
5
6 reps
RPE 8
3
Dip (Weighted)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 8
2
Overhead Press (Barbell)
5
6 reps
RPE 8
3
Dip (Weighted)
5
8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 8
2
Overhead Press (Barbell)
5
6 reps
RPE 8
3
Dip (Weighted)
5
8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 8.5
2
Overhead Press (Barbell)
5
6 reps
RPE 8
3
Dip (Weighted)
5
8 reps
RPE 8-9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)5 Sets
6 Reps
@6
2
Long Pause Bench Press4 Sets
6 Reps
@6
3
Overhead Press (Barbell)3 Sets
8 Reps
@8
4
Dip (Weighted)4 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)5 Sets
8 Reps
@8
Day 2
1
Comp Bench Press6 Sets
4 Reps
@6
2
Bench Press (Dumbbell)5 Sets
8 Reps
@8
3
Lat Pulldown5 Sets
8 Reps
@8
4
Chest Supported Row (Machine)5 Sets
8 Reps
@8
5
Face Pull4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)5 Sets
4 Reps
@6
2
Tempo Squat (Barbell)3 Sets
6 Reps
@6
3
Leg Curl4 Sets
10-12 Reps
@8
4
Pull-Up (Weighted)5 Sets
8 Reps
@8
5
Back Extension4 Sets
1 Set
15-20 Reps
15-
@8
@8
Day 1
1
Squat (Barbell)5 Sets
5 Reps
@6
2
Larsen Press (Barbell)4 Sets
6 Reps
@6
3
Stiff Leg Deadlift3 Sets
6 Reps
@8
4
Leg Press (45 Degrees)5 Sets
8 Reps
@8
5
Abs Crunch (Machine)5 Sets
12-15 Reps
@8