logo
BoostcampPNG

Tom's Strenght

by Thomas A.

Program Description

STRENGHT!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 04, 2024 08:29
  • Last Edited
    Mar 14, 2026 01:11

Summary

Unleash your potential with Tom's Strength, a focused 5-week program designed to build raw power and enhance your lifting technique. Committing just 4 days a week, you'll dive into a mix of foundational barbell exercises, including squats, bench presses, and deadlifts, tailored to push your limits. Each session is structured to progressively challenge your strength while incorporating deload days for optimal recovery. Perfect for anyone ready to elevate their performance in a garage gym setting, this program will have you feeling stronger and more confident with every lift.

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.1%
Glutes
13.8%
Chest
11.7%
Triceps
10.8%
Front Delts
9.7%
Hamstrings
9%
Middle Delts
6.4%
Abs
5.6%
Biceps
4.2%
Adductors
4%
Lower Back
3%
Olympic
2.1%
Upper Back
0.8%
Forearms
0.8%
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
79%
2
Squat (Barbell)
3
5 reps
70%
3
Tempo Squat (Barbell)
2
4 reps
66%
4
Overhead Press (Barbell)
3
7 reps
65%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82%
2
Squat (Barbell)
3
5 reps
73%
3
Tempo Squat (Barbell)
2
4 reps
69%
4
Overhead Press (Barbell)
3
7 reps
68%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Squat (Barbell)
3
5 reps
76%
3
Tempo Squat (Barbell)
2
4 reps
72%
4
Overhead Press (Barbell)
3
7 reps
71%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
88%
2
Squat (Barbell)
2
5 reps
79%
3
Tempo Squat (Barbell)
2
4 reps
75%
4
Overhead Press (Barbell)
3
7 reps
74%
5
Hammer Curl
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Barbell)
1
1 reps
RPE 9-10
3
Deadlift (Barbell)
1
1 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
78%
2
Deadlift (Paused)
3
3 reps
75%
3
Snatch (Barbell)
3
5 reps
RPE 7.5
4
Overhead Press (Barbell)
3
5 reps
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Paused)
3
3 reps
78%
3
Snatch (Barbell)
3
5 reps
RPE 7.5
4
Overhead Press (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
83%
2
Deadlift (Paused)
3
3 reps
81%
3
Snatch (Barbell)
3
5 reps
RPE 7.5
4
Overhead Press (Barbell)
3
5 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Deadlift (Paused)
1
3 reps
83%
3
Snatch (Barbell)
3
5 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
45%
2
Bench Press (Barbell)
3
5 reps
45%
3
Deadlift (Barbell)
3
5 reps
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
79%
2
Overhead Press (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
3
8 reps
65%
4
Bench Press (Close Grip)
3
5 reps
60%
5
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Overhead Press (Barbell)
3
3 reps
83%
3
Bench Press (Barbell)
3
8 reps
68%
4
Bench Press (Close Grip)
3
5 reps
63%
5
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
3
3 reps
86%
3
Bench Press (Barbell)
3
8 reps
71%
4
Bench Press (Close Grip)
3
5 reps
66%
5
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-3 reps
88%
2
Overhead Press (Barbell)
3
3 reps
88%
3
Bench Press (Barbell)
3
8 reps
74%
4
Bench Press (Close Grip)
3
5 reps
69%
5
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
81%
2
Bench Press (Barbell)
3
5 reps
75%
3
Bench Press (Paused)
3
4 reps
73%
4
Squat (Barbell)
3
7 reps
63%
5
Squat (Paused)
3
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
83%
2
Bench Press (Barbell)
3
5 reps
78%
3
Bench Press (Paused)
3
4 reps
76%
4
Squat (Barbell)
3
7 reps
66%
5
Squat (Paused)
3
4 reps
63%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
5 reps
81%
3
Bench Press (Paused)
3
4 reps
79%
4
Squat (Barbell)
3
7 reps
69%
5
Squat (Paused)
3
4 reps
66%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
87%
2
Bench Press (Barbell)
3
5 reps
84%
3
Bench Press (Paused)
2
4 reps
82%
4
Squat (Barbell)
2
5 reps
72%
5
Squat (Paused)
2
3 reps
69%
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
78%
2
Deadlift (Paused)
3 Sets
3 Reps
75%
3
Snatch (Barbell)
3 Sets
5 Reps
@7.5
4
Overhead Press (Barbell)
3 Sets
5 Reps
72%
Day 3
1
Squat (Barbell)
4 Sets
3 Reps
79%
2
Overhead Press (Barbell)
3 Sets
3 Reps
80%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Bench Press (Close Grip)
3 Sets
5 Reps
60%
5
Hammer Curl
3 Sets
8 Reps
@9
Day 4
1
Deadlift (Barbell)
4 Sets
3 Reps
81%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Bench Press (Paused)
3 Sets
4 Reps
73%
4
Squat (Barbell)
3 Sets
7 Reps
63%
5
Squat (Paused)
3 Sets
4 Reps
60%
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
79%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Tempo Squat (Barbell)
2 Sets
4 Reps
66%
4
Overhead Press (Barbell)
3 Sets
7 Reps
65%
5
Hammer Curl
3 Sets
10 Reps
@9