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May 2024 Strength Block

by Olayemi A.

Program Description

Strength block before the peak for All England’s

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    150 minutes
  • Created
    Apr 28, 2024 01:00
  • Last Edited
    Jun 18, 2025 12:37

Summary

Unleash your potential with the May 2024 Strength Block, a comprehensive 4-week program designed for dedicated lifters. Committing to 6 days a week, you'll tackle a variety of barbell and machine exercises, including the Feet Up Bench, Overhead Press, and Pendlay Row, focusing on building strength and muscle across all major muscle groups. Each session is crafted to push your limits and enhance your performance, ensuring you make significant gains by the end of the month. Get ready to elevate your training and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
1
3
1 reps
8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Tricep Extension (Cable)
3
10 reps
-
6
Pull-Up (Weighted)
3
10 reps
-
7
Bicep Curl (EZ Bar)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
2
1
5 reps
5 reps
-
RPE 6
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
-
RPE 6
RPE 7
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Hack Squat
3
10 reps
-
3
Stiff Leg Deadlift
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
-
RPE 6
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
4 reps
4 reps
4 reps
-
RPE 6
RPE 7
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
-
RPE 7
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
4 reps
4 reps
-
RPE 7
2
Overhead Press (Barbell)
3
10 reps
-
3
Pendlay Row
2
8 reps
-
4
Chest Supported Row (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Dip (Weighted)
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
2 reps
2 reps
-
RPE 6
2
Deadlift (Paused)
2
6 reps
RPE 6
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
-
RPE 6
RPE 7
2
Deadlift (Paused)
2
6 reps
RPE 7
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8.5
3
Single Leg Press
3
8 reps
-
4
Glute-Ham Raise
3
8-12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Hip Abductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
3
10 reps
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
3
10 reps
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
3
10 reps
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
2 reps
-
-
2
Skull Crusher
1
2
1010 reps
10 reps
-
-
3
Pendlay Row
2
10 reps
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Pull-Up (Weighted)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
5 reps
-
-
2
Pin Press Bench (Barbell)
3
5 reps
-
3
Deficit Deadlift (Barbell)
3
5 reps
-
4
Leg Curl
3
10 reps
-
5
Standing Calf Raise
2
10 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Hip Abductor (Machine)
2
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Feet Up Bench
1 Set
3 Sets
1 Reps
8 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pendlay Row
2 Sets
8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Pull-Up (Weighted)
3 Sets
10 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
4 Reps
4 Reps
-
@6
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pendlay Row
2 Sets
8 Reps
-
4
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
7
Dip (Weighted)
3 Sets
25 Reps
-
Day 2
1
Pin Squat
2 Sets
1 Set
5 Reps
5 Reps
-
@6
2
Hack Squat
3 Sets
10 Reps
-
3
Stiff Leg Deadlift
3 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
2 Sets
15 Reps
-
6
Hip Abductor (Machine)
2 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3 Sets
2 Reps
2 Reps
-
@6
2
Deadlift (Paused)
2 Sets
6 Reps
@6
3
Single Leg Press
3 Sets
8 Reps
-
4
Glute-Ham Raise
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
15 Reps
-
6
Hip Abductor (Machine)
2 Sets
15 Reps
-
Day 6
1
Squat (Low Bar)
1 Set
3 Sets
2 Reps
5 Reps
-
-
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
-
3
Deficit Deadlift (Barbell)
3 Sets
5 Reps
-
4
Leg Curl
3 Sets
10 Reps
-
5
Standing Calf Raise
2 Sets
10 Reps
-
6
Hip Adductor (Machine)
2 Sets
15 Reps
-
7
Hip Abductor (Machine)
2 Sets
15 Reps
-
Day 5
1
Bench Press (Paused)
1 Set
5 Sets
1 Reps
2 Reps
-
-
2
Skull Crusher
3 Sets
10 Reps
-
3
Pendlay Row
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Pull-Up (Weighted)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-