logo
BoostcampPNG

Military Strength Phase 1

by Dustin Williams

Program Description

This Program is designed for individuals who are preparing to join military service and the goal of this program is to build size and strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2025 03:37
  • Last Edited
    Jul 10, 2025 01:20

Summary

Embark on a transformative journey with the Military Strength Phase 1 program, designed to build a solid foundation of strength over four weeks. This four-day-a-week regimen incorporates a diverse range of exercises, including barbell overhead presses, squats, and dumbbell incline bench presses, ensuring comprehensive muscle engagement. Each session is structured to challenge your limits, utilizing both free weights and machines to enhance your performance. Get ready to elevate your strength and achieve your fitness goals with a program tailored for serious lifters!
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
Overhead Press (Barbell)
3
6 reps
75%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
3
20 reps
RPE 7
6
Back Extension
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Back Extension
3
12 reps
RPE 8
7
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Back Extension
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7
5
Face Pull
3
20 reps
RPE 8
6
Back Extension
3
12 reps
RPE 7
7
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 7
7
Standing Calf Raise
4
10 reps
RPE 7
8
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 7
7
Standing Calf Raise
4
10 reps
RPE 7
8
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 7
7
Standing Calf Raise
4
10 reps
RPE 7
8
Plank
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Pull-Up (Weighted)
3
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Seated Calf Raise
4
10 reps
RPE 8
7
Standing Calf Raise
4
10 reps
RPE 8
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Barbell Row
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Barbell Row
3
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
1
2
10 reps
8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Barbell Row
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Barbell Row
3
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dip (Weighted)
2
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
6
Skull Crusher
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Power Clean
3
5 reps
RPE 7
3
Dumbbell Row
2
1
10 reps
8 reps
RPE 8
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 7
6
Lying Leg Curl
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Power Clean
3
3 reps
RPE 8
3
Dumbbell Row
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 8.5
5
Hammer Curl
3
8 reps
RPE 9
6
Lying Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Power Clean
3
3 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
6
Lying Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
100%
2
Power Clean
3
5 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Hammer Curl
3
10 reps
RPE 8
6
Lying Leg Curl
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6 Reps
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9
5
Face Pull
3 Sets
20 Reps
@7
6
Back Extension
3 Sets
12 Reps
@7
7
Farmer's Walk (Weighted)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
@10
5
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@8
6
Seated Calf Raise
4 Sets
10 Reps
@7
7
Standing Calf Raise
4 Sets
10 Reps
@7
8
Plank
1 Set
2 mins
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Barbell Row
3 Sets
8 Reps
@7
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8.5
4
Dip (Weighted)
2 Sets
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@7
6
Skull Crusher
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Power Clean
3 Sets
5 Reps
@7
3
Dumbbell Row
2 Sets
1 Set
10 Reps
8 Reps
@8
@9
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10 Reps
@7
6
Lying Leg Curl
3 Sets
15 Reps
@7