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BoostcampPNG

Stress Strength Program

by 김세준
12 athletes joined

Program Description

Program Description -nSuns 5/3/1 + back(pull)k

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2024 02:50
  • Last Edited
    Mar 31, 2025 07:08

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
14.4%
Chest
13.6%
Glutes
12.4%
Triceps
12.2%
Front Delts
11.5%
Hamstrings
8.2%
Middle Delts
6.8%
Upper Back
6.1%
Lower Back
5.6%
Abs
4.1%
Adductors
2.7%
Lats
2.6%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
5 reps
5.1 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
2
3
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
8.1 reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
3 reps
3 reps
3 reps
3.1 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
5 reps
3 reps
3 reps
5.1 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
5 reps
3 reps
3 reps
5.1 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
5 reps
3 reps
3 reps
5.1 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1
1
1
1
5 reps
3 reps
1.1 reps
3 reps
5 reps
3 reps
3 reps
5.1 reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
1
Rack Pull (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5.1 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3.1 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%