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LP mad strength

by Arnav S.
1 athletes joined

Program Description

this is for novice or late beginners, you can not cut weight while running this program as this works on pure linear progression

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 07:07
  • Last Edited
    Nov 10, 2025 07:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Upper Back
9.8%
Front Delts
9.2%
Glutes
9%
Abs
8.1%
Triceps
7.8%
Lats
7.8%
Biceps
6.9%
Middle Delts
5.5%
Chest
4.3%
Other
4.3%
Hamstrings
3.8%
Forearms
3.8%
Olympic
2.9%
Lower Back
1.7%
Adductors
1.7%
Rear Delts
0.9%
Calves
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 8
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
+5 lbs
2
Deadlift (Barbell)
1
5 reps
+5 lbs
3
One Arm Bent Over Row
3
10 reps
-
4
Leg Raise (Captain's Chair)
2
12 reps
-
5
Ab Wheel
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
2
12 reps
-
3
Front Raise
2
12 reps
-
4
Chin-Up (Assisted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
12 reps
-
2
Broad Jump
2
3 reps
-
3
Power Clean
2
3 reps
-
4
Farmer's Walk (Weighted)
2
-
5
Run
1
-
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Deadlift (Barbell)
1 Set
5 Reps
@8
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Raise (Captain's Chair)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Ab Wheel
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Front Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Pogo Hop
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Broad Jump
1 Set
1 Set
3 Reps
3 Reps
-
-
3
Power Clean
1 Set
1 Set
3 Reps
3 Reps
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
-
-
5
Run
1 Set
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
+5 lbs
+5 lbs
+5 lbs
2
Deadlift (Barbell)
1 Set
5 Reps
+5 lbs
3
One Arm Bent Over Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Raise (Captain's Chair)
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Ab Wheel
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 5
1
Military Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Front Raise
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Pogo Hop
1 Set
1 Set
12 Reps
12 Reps
-
-
2
Broad Jump
1 Set
1 Set
3 Reps
3 Reps
-
-
3
Power Clean
1 Set
1 Set
3 Reps
3 Reps
-
-
4
Farmer's Walk (Weighted)
1 Set
1 Set
-
-
5
Run
1 Set
-
-