Styrka
Hybrid garage gym strongman/ powerlifting. Focusing on the core barbell lifts. With strongman centric conditioning. Plus a few personal favorites.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 10–12 reps | @7–8 |
| 2 | Squat (Barbell) | 5 | 8–10 reps | 65% |
| 3 | Trap Bar Deadlift | 3 | 6–8 reps | 65% |
| 4 | Hack Squat | 4 | 10–12 reps | @8 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 12–15 reps | @7–8 |
| 6 | Standing Calf Raise | 4 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Face Pull | 3 | 12–15 reps | @7 |
| 2 | Bench Press (Barbell) | 5 | 6–8 reps | 65% |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 4 | 8–10 reps | 65% |
| 4 | JM Press | 3 | 8–10 reps | 50% |
| 5 | Dip (Weighted) | 3 | 10–12 reps | @7–8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 3 | 10–12 reps | 40% |
| 2 | Deadlift (Barbell) | 4 | 5–7 reps | 65% |
| 3 | Romanian Deadlift (Trap Bar) | 3 | 8–10 reps | 65% |
| 4 | Kroc Row | 3 | 15–20 reps | @8 |
| 5 | Hammer Curl | 3 | 12–15 reps | @7–8 |
| 6 | Ed Coan Suitcase Holds | 3 | 30–60 sec | 55% |
| 7 | Lying Leg Curl | 3 | 10–12 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Farmer's Walk (Weighted) | 4 | 1 rep | @9 |
| 2 | Sandbag Zercher Carry | 3 | 20–30 sec | @8–9 |
| 3 | Kettlebell Swing | 4 | 15–20 reps | @8 |
| 4 | Sandbag Clean and Press | 3 | 6–8 reps | @9 |
| 5 | Concentration Curl | 3 | 12–15 reps | @7–8 |
| Superset | ||||
| 6A | Russian Twist | 3 | 30 sec | @8 |
| 6B | Plank | 3 | 1 min | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Styrka is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Styrka is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Styrka is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
