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Kozy strength

by Chris K.
3 athletes joined

Program Description

General strength games with a little hypertrophy work. This tapers to a 1 RM for Squat, Bench, Deadlift and Overhead press

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 11, 2024 11:31
  • Last Edited
    Sep 15, 2025 08:50

Summary

Unlock your potential with the Kozy Strength program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a mix of barbell and dumbbell exercises, focusing on compound movements like squats, bench presses, and chin-ups to build raw strength and muscle. Each workout is structured to push your limits with varying intensities, ensuring progressive overload and continuous gains. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Quadriceps
11.4%
Chest
11.4%
Glutes
9.9%
Upper Back
9%
Hamstrings
8.4%
Front Delts
7.8%
Lats
7.6%
Middle Delts
5.1%
Lower Back
4.8%
Abs
4.1%
Biceps
3.7%
Adductors
2.1%
Rear Delts
1.4%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Squat (Barbell)
3
6 reps
70%
3
Chin-Up (Weighted)
4
RPE 8
4
Overhead Press (Barbell)
1
8 reps
RPE 8
5
Overhead Press (Barbell)
4
6 reps
70%
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Long Pause Bench Press
3
6 reps
70%
8
Pendlay Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Squat (Barbell)
3
5 reps
75%
3
Chin-Up (Weighted)
4
RPE 8
4
Overhead Press (Barbell)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
4
6 reps
71%
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Long Pause Bench Press
3
6 reps
70%
8
Pendlay Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
4
3 reps
82.5%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Overhead Press (Barbell)
4
5 reps
75%
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
7
Long Pause Bench Press
3
5 reps
75%
8
Pendlay Row
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 8
2
Squat (Barbell)
4
4 reps
80%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
8 reps
RPE 8
5
Overhead Press (Barbell)
4
6 reps
72.5%
6
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 8
7
Long Pause Bench Press
3
6 reps
72.5%
8
Pendlay Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Squat (Barbell)
5
3 reps
85%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
6 reps
RPE 8
5
Overhead Press (Barbell)
4
4 reps
85%
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Long Pause Bench Press
3
4 reps
85%
8
Pendlay Row
3
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
2 reps
87.5%
3
Chin-Up (Weighted)
5
RPE 8
4
Overhead Press (Barbell)
1
5 reps
RPE 8
5
Overhead Press (Barbell)
4
3 reps
87.5%
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
7
Long Pause Bench Press
4
3 reps
85%
8
Pendlay Row
4
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Chin-Up (Weighted)
3
RPE 7
3
Overhead Press (Barbell)
4
5 reps
70%
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
5
Long Pause Bench Press
3
5 reps
70%
6
Pendlay Row
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
5
2 reps
90%
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Overhead Press (Barbell)
4
3 reps
90%
5
Chin-Up (Weighted)
5
RPE 8
6
Long Pause Bench Press
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
7
1 reps
92.5%
3
Overhead Press (Barbell)
1
3 reps
RPE 8
4
Overhead Press (Barbell)
5
2 reps
90%
5
Chin-Up (Weighted)
5
RPE 8
6
Long Pause Bench Press
6
2 reps
92.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
6
2 reps
90%
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Overhead Press (Barbell)
5
3 reps
90%
5
Chin-Up (Weighted)
5
RPE 8
6
Long Pause Bench Press
5
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
1 reps
95%
3
Overhead Press (Barbell)
5
1 reps
90%
4
Long Pause Bench Press
5
2 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
3
Long Pause Bench Press
5
2 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bench Press (Barbell)
5
6 reps
70%
3
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4
Front Squat (Barbell)
1
8 reps
RPE 8
5
Front Squat (Barbell)
3
6 reps
70%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
75%
3
Bicep Curl (EZ Bar)
3
13 reps
RPE 8
4
Front Squat (Barbell)
1
7 reps
RPE 8
5
Front Squat (Barbell)
3
5 reps
75%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Bench Press (Barbell)
6
3 reps
82.5%
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Front Squat (Barbell)
1
5 reps
RPE 8
5
Front Squat (Barbell)
3
3 reps
80%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
80%
3
Bicep Curl (EZ Bar)
4
14 reps
RPE 8
4
Front Squat (Barbell)
1
6 reps
RPE 8
5
Front Squat (Barbell)
3
4 reps
77.5%
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 8
2
Bench Press (Barbell)
6
3 reps
85%
3
Bicep Curl (EZ Bar)
5
10 reps
RPE 8
4
Front Squat (Barbell)
1
5 reps
RPE 8
5
Front Squat (Barbell)
3
3 reps
80%
6
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
7
Dip (Weighted)
3
10 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
7
2 reps
87.5%
3
Bicep Curl (EZ Bar)
5
10 reps
RPE 8
4
Front Squat (Barbell)
1
4 reps
RPE 8
5
Front Squat (Barbell)
4
2 reps
82.5%
6
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
7
Dip (Weighted)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
5 reps
65%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
5
Dip (Weighted)
3
10 reps
RPE 6
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
7
2 reps
90%
3
Front Squat (Barbell)
4
2 reps
82.5%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
7
1 reps
92.5%
3
Front Squat (Barbell)
5
1 reps
85%
4
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
5
Dip (Weighted)
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Bench Press (Barbell)
7
2 reps
92.5%
3
Front Squat (Barbell)
4
3 reps
80%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Bench Press (Barbell)
3
1 reps
95%
3
Front Squat (Barbell)
5
1 reps
85%
4
Romanian Deadlift (Barbell)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Front Squat (Barbell)
5
1 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
72%
3
Lateral Raise (Machine)
3
14 reps
RPE 8
4
Squat (Paused)
3
6 reps
RPE 8
5
Bench Press (Close Grip)
5
10 reps
RPE 8
6
Seated Row (Machine)
5
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
14 reps
RPE 8
8
Chin-Up (Weighted)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
75%
3
Lateral Raise (Machine)
3
14 reps
RPE 8
4
Squat (Paused)
3
5 reps
RPE 8
5
Bench Press (Close Grip)
5
8 reps
RPE 8
6
Seated Row (Machine)
5
8 reps
RPE 8
7
Skull Crusher (Barbell)
3
12 reps
RPE 8
8
Chin-Up (Weighted)
1
2
8 reps
7 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
80%
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Squat (Paused)
3
4 reps
RPE 8
5
Bench Press (Close Grip)
5
6 reps
RPE 8
6
Seated Row (Machine)
5
6 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
2
1
8 reps
7 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
77.5%
3
Lateral Raise (Machine)
3
14 reps
RPE 8
4
Squat (Paused)
3
5 reps
RPE 8
5
Bench Press (Close Grip)
4
7 reps
RPE 8
6
Seated Row (Machine)
4
7 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
80%
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Squat (Paused)
4
4 reps
RPE 8
5
Bench Press (Close Grip)
5
5 reps
RPE 8
6
Seated Row (Machine)
5
5 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
3
1
8 reps
7 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
82.5%
3
Lateral Raise (Machine)
3
10 reps
RPE 8
4
Squat (Paused)
5
3 reps
RPE 8
5
Bench Press (Close Grip)
6
4 reps
RPE 8
6
Seated Row (Machine)
6
4 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 8
8
Chin-Up (Weighted)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
65%
2
Lateral Raise (Machine)
3
12 reps
RPE 7
3
Squat (Paused)
3
4 reps
RPE 6
4
Bench Press (Close Grip)
3
5 reps
RPE 6
5
Seated Row (Machine)
3
5 reps
RPE 6
6
Skull Crusher (Barbell)
3
10 reps
RPE 6
7
Chin-Up (Weighted)
3
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
2 reps
85%
3
Squat (Paused)
4
3 reps
RPE 8
4
Bench Press (Close Grip)
6
4 reps
RPE 9
5
Seated Row (Machine)
6
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
7
1 reps
90%
3
Squat (Paused)
3
2 reps
RPE 8
4
Bench Press (Close Grip)
7
3 reps
RPE 9
5
Seated Row (Machine)
7
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
5
2 reps
87.5%
3
Squat (Paused)
3
3 reps
RPE 8
4
Bench Press (Close Grip)
6
4 reps
RPE 9
5
Seated Row (Machine)
6
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
3
1 reps
92.5%
3
Bench Press (Close Grip)
5
3 reps
RPE 9
4
Seated Row (Machine)
5
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
5
5 reps
RPE 6
3
Seated Row (Machine)
5
5 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
8 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
70%
3
Chin-Up (Weighted)
4 Sets
@8
4
Overhead Press (Barbell)
1 Set
8 Reps
@8
5
Overhead Press (Barbell)
4 Sets
6 Reps
70%
6
Rear Delt Fly (Dumbbell)
3 Sets
14 Reps
@8
7
Long Pause Bench Press
3 Sets
6 Reps
70%
8
Pendlay Row
3 Sets
6 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
8 Reps
@8
2
Bench Press (Barbell)
5 Sets
6 Reps
70%
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@8
4
Front Squat (Barbell)
1 Set
8 Reps
@8
5
Front Squat (Barbell)
3 Sets
6 Reps
70%
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
7
Dip (Weighted)
3 Sets
10 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
20 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
72%
3
Lateral Raise (Machine)
3 Sets
14 Reps
@8
4
Squat (Paused)
3 Sets
6 Reps
@8
5
Bench Press (Close Grip)
5 Sets
10 Reps
@8
6
Seated Row (Machine)
5 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
14 Reps
@8
8
Chin-Up (Weighted)
3 Sets
7 Reps
@8