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Strength and size

by Nathaniel B.
4 athletes joined

Program Description

Unleash your potential with the **Strength and Size** program, a comprehensive 6-week training plan designed to maximize your muscle growth and strength. Comprising 18 intense sessions, this program combines powerlifting and bodybuilding techniques, ensuring you build both size and strength effectively. Each 90-minute workout targets major muscle groups with a variety of exercises, from barbell bench presses to deadlifts, making it suitable for all skill levels. Equip yourself with the tools for transformation and get ready to elevate your training!

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 09, 2025 03:23
  • Last Edited
    Oct 29, 2025 01:51

Summary

Unleash your potential with the "Strength and Size" program, a focused 6-week journey designed to build muscle and increase strength. Committing to just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses and deadlifts, ensuring a comprehensive full-body workout. Each session is strategically crafted to push your limits and maximize gains, utilizing a full gym setup to enhance your performance. Get ready to transform your physique and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Glutes
11.6%
Chest
11.6%
Triceps
9.9%
Front Delts
9.1%
Hamstrings
8.7%
Middle Delts
6.4%
Biceps
6.1%
Upper Back
5.8%
Lats
5.2%
Abs
2.6%
Lower Back
2.5%
Adductors
2.3%
Calves
2.2%
Rear Delts
2%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
-
-
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
-
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
-
RPE 7.5
RPE 8.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
25 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
-
-
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
-
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
-
RPE 7.5
RPE 8.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
25 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
-
-
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
-
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
-
RPE 7.5
RPE 8.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
25 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
-
-
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
-
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
-
RPE 7.5
RPE 8.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
25 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
-
-
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
-
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
-
RPE 7.5
RPE 8.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
25 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
3 reps
1 reps
1 reps
-
-
RPE 6
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
-
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
-
RPE 7.5
RPE 8.5
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
25 reps
RPE 10
7
Overhead Tricep Extension (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
1 reps
1 reps
-
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
8 reps
8 reps
8 reps
-
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Y Raise
2
20 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 10
6
Concentration Curl
2
15 reps
RPE 10
7
Incline Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
1 reps
1 reps
-
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
8 reps
8 reps
8 reps
-
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Y Raise
2
20 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 10
6
Concentration Curl
2
15 reps
RPE 10
7
Incline Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
1 reps
1 reps
-
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
8 reps
8 reps
8 reps
-
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Y Raise
2
20 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 10
6
Concentration Curl
2
15 reps
RPE 10
7
Incline Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
1 reps
1 reps
-
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
8 reps
8 reps
8 reps
-
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Y Raise
2
20 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 10
6
Concentration Curl
2
15 reps
RPE 10
7
Incline Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
1 reps
1 reps
-
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
8 reps
8 reps
8 reps
-
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Y Raise
2
20 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 10
6
Concentration Curl
2
15 reps
RPE 10
7
Incline Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
1
1
8 reps
5 reps
5 reps
3 reps
1 reps
1 reps
-
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
8 reps
8 reps
8 reps
-
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Dumbbell)
1
1
1
1
8 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Y Raise
2
20 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 10
6
Concentration Curl
2
15 reps
RPE 10
7
Incline Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
12 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
12 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
12 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
12 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
12 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
12 reps
8 reps
5 reps
3 reps
1 reps
-
-
-
-
-
2
Hip Thrust (Machine)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Lying Leg Curl
2
15 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Leg Extension
2
20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
3 Reps
3 Reps
1 Reps
1 Reps
-
-
@6
@6.5
@7.5
@8.5
@9.5
-
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
-
@7.5
@8.5
@9.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
4
Incline Chest Fly (Dumbbell)
4 Sets
8 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
25 Reps
@10
7
Overhead Tricep Extension (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
3 Reps
1 Reps
1 Reps
-
@6
@7
@7.5
@8.5
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
-
@7
@8
@9.5
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@9
4
Y Raise
2 Sets
20 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
6
Concentration Curl
2 Sets
15 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
1 Reps
-
-
-
-
-
2
Hip Thrust (Machine)
3 Sets
10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Lying Leg Curl
2 Sets
15 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Leg Extension
2 Sets
20 Reps
@10