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8 Week Size, Strength and Speed Upgrade

by Matthew M.
5.0
(1 rating)

Program Description

This potent programme is suited to those wishing to get bigger, stronger and more athletic with minimal time investment. This programme can be completed alongside other sporting/playing commitments. Antagonist supersets and rep progressions are utilised to maximise hypertrophic adaptations. Lower body unilateral and bilateral compound exercises are used in conjunction with plyometrics to concurrently improve strength and reactive strength and thus acceleration and maximal velocity running.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 10:22
  • Last Edited
    Jun 18, 2025 12:14

Summary

Unlock your potential with the 8 Week Size, Strength and Speed Upgrade program! Designed for dedicated lifters, this 8-week plan focuses on building muscle, enhancing strength, and boosting speed through a dynamic mix of supersets. With just two training days per week, you'll engage in targeted lower and upper body workouts that challenge your limits and maximize results. Equip yourself with the tools to transform your physique and performance—get ready to elevate your training game!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8
1B
Jump Squat
3
6 reps
-
2A
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2B
Bar Assisted Pogo Hops
3
12 reps
-
3A
Sissy Squat
3
10-15 reps
RPE 9
3B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
4 reps
-
3A
Bar Assisted Pogo Hops
3
12 reps
-
3B
Leg Press
3
8-12 reps
RPE 9
4A
Sissy Squat
3
10-15 reps
RPE 9
4B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8
1B
Jump Squat
3
6 reps
-
2A
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2B
Bar Assisted Pogo Hops
3
12 reps
-
3A
Sissy Squat
3
10-15 reps
RPE 9
3B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
4 reps
-
3A
Bar Assisted Pogo Hops
3
12 reps
-
3B
Leg Press
3
8-12 reps
RPE 9
4A
Sissy Squat
3
10-15 reps
RPE 9
4B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8
1B
Jump Squat
3
6 reps
-
2A
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2B
Bar Assisted Pogo Hops
3
12 reps
-
3A
Sissy Squat
3
10-15 reps
RPE 9
3B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
4 reps
-
3A
Bar Assisted Pogo Hops
3
12 reps
-
3B
Leg Press
3
8-12 reps
RPE 9
4A
Sissy Squat
3
10-15 reps
RPE 9
4B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
6-8 reps
RPE 8
1B
Jump Squat
3
6 reps
-
2A
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2B
Bar Assisted Pogo Hops
3
12 reps
-
3A
Sissy Squat
3
10-15 reps
RPE 9
3B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
6-8 reps
RPE 8
2
Nordic Curl
3
4 reps
-
3A
Bar Assisted Pogo Hops
3
12 reps
-
3B
Leg Press
3
8-12 reps
RPE 9
4A
Sissy Squat
3
10-15 reps
RPE 9
4B
Seated Hamstring Curl
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Wrist Curls
3
15-20 reps
RPE 9
2
Seated Row (Machine)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 8
RPE 8
RPE 8
3A
Chest Fly (Dumbbell)
3
12-16 reps
RPE 9
3B
Lateral Raise (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
4B
Tricep Extension (Cable)
1
1
1
6-8 reps
8-12 reps
12-16 reps
RPE 9
RPE 9
RPE 9
Week 1
1 / 8 Weeks
Day 1
1A
High Bar Squat (Barbell)
3 Sets
6-8 Reps
@8
1B
Jump Squat
3 Sets
6 Reps
-
2A
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
2B
Bar Assisted Pogo Hops
3 Sets
12 Reps
-
3A
Sissy Squat
3 Sets
10-15 Reps
@9
3B
Seated Hamstring Curl
3 Sets
10-15 Reps
@9
Day 2
1A
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
1B
Wrist Curls
3 Sets
15-20 Reps
@9
2
Seated Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
12-16 Reps
@8
@8
@8
3A
Chest Fly (Dumbbell)
3 Sets
12-16 Reps
@9
3B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
12-16 Reps
@9
@9
@9
4A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
12-16 Reps
@9
@9
@9
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
12-16 Reps
@9
@9
@9