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Essential Strength - Kyle Hunt

by liftingodyssey

Program Description

Phase 1 - Accumulation The accumulation phase starts with an intro week to ease you into the program. The goal of the first phase is to accumulate volume. Phase 2 - Intensification In phase two, intensity ramps up. The goal is to increase confidence with heavy weights and build maximum strength. Phase 3 - Testing Week This is a 7 week program and the last week is designed as a testing week.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 21, 2026 10:04
  • Last Edited
    Mar 21, 2026 10:07
Muscle Engagement
Front
Back
MuscleSet
Chest
14%
Triceps
14%
Front Delts
14%
Quadriceps
13%
Glutes
13%
Hamstrings
13%
Abs
6.5%
Lower Back
3.3%
Adductors
3.2%
Upper Back
2.4%
Lats
2.4%
Biceps
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 6-7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
77.5%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Paused)
5
4 reps
80%
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Paused)
5
3 reps
82.5%
3
Bench Press (Close Grip)
3
5 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Bench Press (Close Grip)
3
5 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Squat (Barbell)
2
3 reps
75%
3
Deadlift (Barbell)
1
1 reps
85%
4
Deadlift (Barbell)
2
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Squat (Paused)
1
3 reps
RPE 7
3
Squat (Paused)
2
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Squat (Paused)
1
3 reps
RPE 8
3
Squat (Paused)
2
3 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Paused)
1
3 reps
RPE 9
3
Squat (Paused)
2
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
3
3 reps
82.5%
3
Squat (Paused)
1
2 reps
RPE 8
4
Squat (Paused)
2
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Deadlift (Barbell)
1
1 reps
95%
3
Deadlift (Barbell)
3
3 reps
85%
4
Squat (Paused)
1
2 reps
RPE 8
5
Squat (Paused)
2
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
85%
2
Deadlift (Barbell)
1
1 reps
90%
3
Deadlift (Barbell)
3
3 reps
82.5%
4
Squat (Paused)
2
2 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
85%
2
Bench Press (Paused)
3
3 reps
75%
3
Bench Press (Close Grip)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Paused)
4
3 reps
80%
3
Bench Press (Paused)
1
3 reps
RPE 7-8
4
Bench Press (Paused)
2
3 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
90%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Bench Press (Paused)
1
3 reps
RPE 8
4
Bench Press (Paused)
2
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
92.5%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Bench Press (Paused)
1
3 reps
RPE 9
4
Bench Press (Paused)
2
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
92.5%
2
Bench Press (Paused)
4
3 reps
82.5%
3
Bench Press (Paused)
1
3 reps
RPE 8
4
Bench Press (Paused)
2
3 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
90%
2
Bench Press (Paused)
1
1 reps
95%
3
Bench Press (Paused)
4
2 reps
85%
4
Bench Press (Paused)
1
2 reps
RPE 8
5
Bench Press (Paused)
2
2 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
85%
2
Bench Press (Paused)
1
1 reps
90%
3
Bench Press (Paused)
3
1 reps
85%
4
Bench Press (Paused)
1
1 reps
RPE 8
5
Bench Press (Paused)
2
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
4 reps
80%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
1
1 reps
95%
3
Squat (Barbell)
3
3 reps
82.5%
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Squat (Barbell)
1
1 reps
90%
3
Squat (Barbell)
3
3 reps
82.5%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6-7
@6-7
@6-7
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Squat (Paused)
1 Set
3 Reps
@7
3
Squat (Paused)
1 Set
1 Set
3 Reps
3 Reps
@6
@6
Day 3
1
Bench Press (Paused)
1 Set
1 Reps
90%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
80%
80%
80%
80%
3
Bench Press (Paused)
1 Set
3 Reps
@7-8
4
Bench Press (Paused)
1 Set
1 Set
3 Reps
3 Reps
@6-7
@6-7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6-7
@6-7
@6-7