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STP

by Teja sudha G.
4.0
(1 rating)

Program Description

To increase the strength and efficiency

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Sep 21, 2024 05:46
  • Last Edited
    Jun 18, 2025 11:32

Summary

The STP program is a comprehensive 1-week training plan designed for those ready to elevate their strength and conditioning. With five days of targeted workouts, you'll focus on key muscle groups, including chest, back, legs, shoulders, and arms. Each session incorporates a mix of compound and isolation exercises, ensuring balanced development and maximum gains. Perfect for gym enthusiasts looking to push their limits, this program combines intensity with strategic rest periods to optimize performance. Get ready to transform your physique and build strength like never before!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
10 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10 reps
RPE 8
2A
Bayesian Curl
3
12 reps
RPE 9
2B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Chest Supported Row (Machine)
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
5
Tricep Extension (Cable)
3
15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
15 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Single Leg Press
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Leg Press
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
15 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@9
Day 3
1
Shoulder Press (Machine)
3 Sets
10 Reps
@8
2A
Bayesian Curl
3 Sets
12 Reps
@9
2B
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
3
Concentration Curl
3 Sets
15 Reps
@9
4
Lateral Raise (Cable)
3 Sets
15 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@8
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
15 Reps
@9
7
Lateral Raise (Cable)
3 Sets
15 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Single Leg Press
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Cable Crunch
3 Sets
12 Reps
@9