Program Description
Generally Strong template based on Cody Lefever's General Gainz framework. 6 week cycle. Slight variations. Read General Gainz to understand the 4 actions.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJan 01, 2024 06:32
- Last EditedJun 18, 2025 10:56
Summary
Unlock your strength potential with the "Generally Strong" program, a comprehensive 6-week training plan designed for those ready to elevate their fitness game. Committing just 4 days a week, you'll engage in targeted lower body, back, and pulling workouts that incorporate essential barbell movements like squats, deadlifts, and pull-ups. Each session is crafted to progressively challenge your muscles, ensuring you build strength and endurance effectively. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Triceps
13%
Glutes
11.6%
Front Delts
10.6%
Chest
10.3%
Hamstrings
9.3%
Middle Delts
7.7%
Lower Back
5.1%
Upper Back
4.3%
Abs
4.2%
Lats
3.4%
Biceps
2.6%
Adductors
2%
Rear Delts
1.4%
Forearms
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Pull-Up (Weighted)
4
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
8
3-5 reps
1-2 reps
RPE 8-10
RPE 8-10
4
Standing Behind Neck Shoulder Press (Barbell)
4
8-10 reps
RPE 9
5
Dip (Weighted)
4
8-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Deadlift (Barbell)
1
7
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Machine Crunch
4
12-15 reps
RPE 9
5
Glute-Ham Raise
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
2
Incline Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
3
Bench Press (Barbell)
1
6
6-10 reps
3-5 reps
RPE 8-10
RPE 8-10
4
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Front Squat (Barbell)1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Squat (Barbell)1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Deadlift (Barbell)1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Pull-Up (Weighted)4 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)4 Sets
8-10 Reps
@9
6
Lat Pulldown (Close Grip)4 Sets
8-10 Reps
@9
Day 2
1
Overhead Press (Barbell)1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
3
Bench Press (Barbell)1 Set
8 Sets
3-5 Reps
1-2 Reps
@8-10
@8-10
4
Standing Behind Neck Shoulder Press (Barbell)4 Sets
8-10 Reps
@9
5
Dip (Weighted)4 Sets
8-10 Reps
@9
6
Overhead Tricep Extension (Cable)4 Sets
8-10 Reps
@9
Day 4
1
Overhead Press (Barbell)1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Incline Bench Press (Barbell)1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Bench Press (Barbell)1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)4 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)4 Sets
12-15 Reps
@9
Day 3
1
Front Squat (Barbell)1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
2
Squat (Barbell)1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
3
Deadlift (Barbell)1 Set
6 Sets
6-10 Reps
3-5 Reps
@8-10
@8-10
4
Machine Crunch4 Sets
12-15 Reps
@9
5
Glute-Ham Raise4 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)4 Sets
12-15 Reps
@9