logo
BoostcampPNG

ShawStrength 2.0

by Alex S
1 athletes joined

Program Description

Novice/intermediate training plan

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2024 04:06
  • Last Edited
    Jun 18, 2025 08:11

Summary

ShawStrength 2.0 is a dynamic 4-week program designed to elevate your strength and conditioning through a balanced blend of compound and isolation movements. Committing to just 4 days a week, you'll engage in targeted exercises like weighted pull-ups, barbell squats, and tricep extensions, ensuring comprehensive muscle development. Each session is crafted to challenge your limits with varying intensities, pushing you toward your personal best. Equip yourself with a full gym and get ready to transform your physique and performance!
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
Pull-Up (Weighted)
3
6 reps
-
2
Bench Press (Dumbbell)
3
2
3 reps
8 reps
RPE 6-8
RPE 7-9
3
T-Bar Row
1
2
10 reps
10 reps
RPE 9
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
6
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bench Press (Dumbbell)
3
2
3 reps
8 reps
RPE 6-8
RPE 7-9
3
T-Bar Row
1
2
10 reps
10 reps
RPE 9
-
4
Incline Bench Press (Barbell)
4
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
6
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bench Press (Dumbbell)
3
2
3 reps
8 reps
RPE 6-8
RPE 7-9
3
T-Bar Row
1
2
10 reps
10 reps
RPE 9
-
4
Incline Bench Press (Barbell)
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
6
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
-
2
Bench Press (Dumbbell)
3
2
3 reps
8 reps
RPE 6-8
RPE 7-9
3
T-Bar Row
1
2
10 reps
10 reps
RPE 9
-
4
Incline Bench Press (Barbell)
6
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
6
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
RPE 6-9
2
Viking Press
4
5 reps
RPE 6-9
3
Power Shrug
3
10 reps
RPE 6-9
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 10
-
5
Face Pull
1
2
10 reps
10 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
RPE 6-9
2
Viking Press
4
5 reps
RPE 6-9
3
Power Shrug
3
10 reps
RPE 6-9
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 10
-
5
Face Pull
1
2
10 reps
10 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
RPE 6-9
2
Viking Press
4
5 reps
RPE 6-9
3
Power Shrug
3
10 reps
RPE 6-9
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 10
-
5
Face Pull
1
2
10 reps
10 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
RPE 6-9
2
Viking Press
4
5 reps
RPE 6-9
3
Power Shrug
3
10 reps
RPE 6-9
4
Lateral Raise (Machine)
1
2
10 reps
10 reps
RPE 10
-
5
Face Pull
1
2
10 reps
10 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
2
Power Clean
3
10 reps
RPE 6-9
3
Leg Curl
2
15 reps
RPE 7-9
4
Leg Extension
1
15 reps
RPE 6-9
5
Standing Calf Raise
3
12 reps
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
2
Power Clean
3
10 reps
RPE 6-9
3
Leg Curl
2
15 reps
RPE 7-9
4
Leg Extension
1
15 reps
RPE 6-9
5
Standing Calf Raise
3
12 reps
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
2
Power Clean
3
10 reps
RPE 6-9
3
Leg Curl
2
15 reps
RPE 7-9
4
Leg Extension
1
15 reps
RPE 6-9
5
Standing Calf Raise
3
12 reps
RPE 6-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
40%
50%
60%
50%
2
Power Clean
3
10 reps
RPE 6-9
3
Leg Curl
2
15 reps
RPE 7-9
4
Leg Extension
1
15 reps
RPE 6-9
5
Standing Calf Raise
3
12 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
50%
2
Bench Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
3
Alternating Dumbbell Curl
1
2
10 reps
10 reps
RPE 6-9
-
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
5
Bayesian Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
50%
2
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
50%
3
Alternating Dumbbell Curl
1
2
10 reps
10 reps
RPE 6-9
-
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
5
Bayesian Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
50%
2
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
50%
3
Alternating Dumbbell Curl
1
2
10 reps
10 reps
RPE 6-9
-
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
5
Bayesian Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
5 reps
50%
2
Bench Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
50%
3
Alternating Dumbbell Curl
1
2
10 reps
10 reps
RPE 6-9
-
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
-
5
Bayesian Curl
3
10 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
6 Reps
-
2
Bench Press (Dumbbell)
3 Sets
2 Sets
3 Reps
8 Reps
@6-8
@7-9
3
T-Bar Row
1 Set
2 Sets
10 Reps
10 Reps
@9
-
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
5
Skull Crusher (Barbell)
5 Sets
10 Reps
-
6
Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
-
Day 2
1
Pin Press Bench (Barbell)
5 Sets
5 Reps
@6-9
2
Viking Press
4 Sets
5 Reps
@6-9
3
Power Shrug
3 Sets
10 Reps
@6-9
4
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@10
-
5
Face Pull
1 Set
2 Sets
10 Reps
10 Reps
@9
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
2
Power Clean
3 Sets
10 Reps
@6-9
3
Leg Curl
2 Sets
15 Reps
@7-9
4
Leg Extension
1 Set
15 Reps
@6-9
5
Standing Calf Raise
3 Sets
12 Reps
@6-9
Day 4
1
Squat (Paused)
5 Sets
5 Reps
50%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
50%
3
Alternating Dumbbell Curl
1 Set
2 Sets
10 Reps
10 Reps
@6-9
-
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
-
5
Bayesian Curl
3 Sets
10 Reps
@9