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BodyProject Stronger 2.0

by Tim Colledge
55 athletes joined

Program Description

This 8-week strength training cycle is designed to maximize muscle growth and strength gains through a structured approach that balances heavy compound lifts with accessory work. Each session targets two major muscle groups with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 02, 2025 11:34
  • Last Edited
    Apr 28, 2025 02:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Horizontal Body Row
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
-
2
Chest Supported Row (Dumbbell)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Horizontal Body Row
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Dumbbell)
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Chest Supported Row (Dumbbell)
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3-5 reps
-
2
Horizontal Body Row
5
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Pull-Up (Weighted)
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Weighted)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
-
2
Pull-Up (Weighted)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4-6 reps
-
2
Military Press (Barbell)
5
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
4-6 reps
-
2
Pull-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Military Press (Barbell)
5
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3 reps
-
2
Seated Shoulder Press (Dumbbell)
5
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
2
Bench Press (Barbell)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
AMRAP
RPE 10
2
Pull-Up (Weighted)
4
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
4-6 reps
-
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
4-6 reps
-
2
Bench Press (Barbell)
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
2
Lunge (Barbell)
5
3-5 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
6-8 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
@10
2
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Barbell)
4 Sets
6-8 Reps
-