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ShawStrength 2.0

by Alex S
2 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
    Nov 15, 2025 02:29

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.2%
Front Delts
13.9%
Chest
11.2%
Quadriceps
8.5%
Glutes
8%
Hamstrings
7.5%
Upper Back
6%
Biceps
6%
Abs
5%
Middle Delts
3.5%
Adductors
3.2%
Lats
3%
Forearms
2%
Rear Delts
1.5%
Olympic
1.5%
Calves
1.5%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
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