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BodyProject Stronger March 23 - May 15th

by Tim Colledge
8 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 lifts with a focus on progressive overload, gradually increasing intensity and load over the 8 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 21, 2026 11:08
  • Last Edited
    Mar 23, 2026 06:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Front Delts
12.7%
Glutes
12.5%
Triceps
12.2%
Hamstrings
11.5%
Chest
7.4%
Middle Delts
6.4%
Upper Back
5.4%
Abs
5.1%
Lats
4.4%
Lower Back
3.1%
Adductors
3%
Biceps
2.1%
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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
Bench Press (Barbell)
4
10-12 reps
-
2
Kettlebell Squat
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Horizontal Body Row
4
AMRAP
-
3
Single Arm Shoulder Press
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Squat
4
10 reps
-
2
Pull-Up (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Stiff Leg Deadlift
4
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
4-6 reps
-
3
Single Leg Deadlift
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Single Leg Deadlift
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 9
2
Zercher Squat (Barbell)
4
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3-5 reps
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Single Leg Deadlift
4
10-12 reps
-
3
Single Arm Shoulder Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
5-8 reps
-
2
Rear Foot Elevated Split Squat
4
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Seated Shoulder Press (Dumbbell)
4
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 10
2
Push Up (Weighted)
4
10 reps
-
3
Kettlebell Squat
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
AMRAP
RPE 10
2
Deadlift (Barbell)
4
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Zercher Squat (Barbell)
4
10 reps
-
3
Horizontal Body Row
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
4
12 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
Bent Over Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 10
2
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Kettlebell Squat
4
10 reps
-
3
Walking Lunge (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
4
AMRAP
RPE 10
3
Push Up (Weighted)
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Kettlebell Squat
4 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8
2
Single Leg Deadlift
4 Sets
10-12 Reps
-
3
Single Arm Shoulder Press
4 Sets
10 Reps
-
Day 3
1
Military Press (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
-