logo
BoostcampPNG

Strong bitch mehh

by Arnav S.
1 athletes joined

Program Description

H

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2025 02:07
  • Last Edited
    Jun 07, 2025 02:26
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
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
Bench Press (Barbell)
1
3
1 reps
3 reps
85%
65%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
75%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bent Over Row (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
1
3
1 reps
3 reps
85%
65%
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
1
3
1 reps
3 reps
90%
75%
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
1
3
1 reps
3 reps
95%
85%
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Squat (Barbell)
1
1 reps
100%
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
3 reps
85%
65%
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
3 reps
90%
75%
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Cable Low Row
3
10 reps
-
5
Push Up
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Sumo Deadlift (Barbell)
1
3
1 reps
3 reps
85%
65%
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Sumo Deadlift (Barbell)
1
3
1 reps
3 reps
90%
75%
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Sumo Deadlift (Barbell)
1
3
1 reps
3 reps
95%
85%
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Sumo Deadlift (Barbell)
1
1 reps
100%
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
85%
65%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Underhand Lat Pulldown
3 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
85%
65%
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Military Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
85%
65%
2
Lat Pulldown
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Cable Low Row
3 Sets
10 Reps
-
5
Push Up
3 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Sumo Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
85%
65%
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-