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strength and size program

by Érico C.

Program Description

Strength and size program designed for those who want to become generally stronger while also gaining muscle mass. “This program is organized into 4-week cycles. At the end of each cycle, 2.5–5kg is added to the main lifts before starting a new 4 week cycle.

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 28, 2025 07:59
  • Last Edited
    Nov 03, 2025 11:30
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Hamstrings
12.4%
Triceps
10.2%
Glutes
10%
Chest
9.5%
Front Delts
8.8%
Lats
8.1%
Middle Delts
7.5%
Upper Back
7.2%
Biceps
5%
Abs
2.9%
Adductors
2.4%
Lower Back
2.1%
Rear Delts
0.6%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
75%
65%
2
Bench Press (Barbell)
1
3
5 reps
5 reps
75%
65%
3
Barbell Row
3
6 reps
70%
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
5 reps
80%
70%
2
Bench Press (Barbell)
1
3
4 reps
5 reps
80%
70%
3
Barbell Row
3
6 reps
75%
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
4 reps
88%
75%
2
Bench Press (Barbell)
1
3
3 reps
4 reps
88%
75%
3
Barbell Row
3
5 reps
80%
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Bench Press (Barbell)
4
5 reps
65%
3
Barbell Row
3
6 reps
65%
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
75%
60%
2
Overhead Press (Barbell)
1
3
5 reps
5 reps
75%
60%
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
4 reps
80%
70%
2
Overhead Press (Barbell)
1
3
4 reps
5 reps
80%
65%
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
88%
70%
2
Overhead Press (Barbell)
1
3
3 reps
4 reps
85%
70%
3
Pull-Up (Bodyweight)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
65%
60%
2
Overhead Press (Barbell)
1
2
5 reps
5 reps
65%
60%
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Preacher Curl (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown
4
8 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Preacher Curl (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Lying Leg Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
2
5 reps
5 reps
75%
70%
2
Squat (Barbell)
3
6 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
2
3 reps
5 reps
80%
75%
2
Squat (Barbell)
3
6 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
5 reps
60%
2
Squat (Barbell)
3
6 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Lying Leg Curl
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
75%
65%
2
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
75%
65%
3
Barbell Row
3 Sets
6 Reps
70%
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
4 Sets
8 Reps
@7
4
Preacher Curl (Barbell)
3 Sets
10 Reps
@7
Day 4
1
Block Pull (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@7
4
Lying Leg Curl
3 Sets
8 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
75%
60%
2
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
75%
60%
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@7