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Mt strength

by Son of Carl

Program Description

Not for the faint of heart

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 13, 2024 06:20
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unlock your potential with the Mt Strength program, a comprehensive 6-week journey designed to build your upper body power and muscle definition. Comprising four training days each week, this program focuses on essential lifts like the Overhead Press and Bench Press, ensuring you target key muscle groups effectively. With a mix of supersets and progressive overload, you'll challenge your limits and see real gains. Equip yourself with a full gym and get ready to elevate your strength game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.5%
Triceps
12.5%
Middle Delts
10.4%
Lats
9.4%
Front Delts
9.3%
Hamstrings
8.4%
Glutes
7.5%
Upper Back
7.2%
Biceps
6.5%
Chest
6.4%
Lower Back
3.3%
Abs
2.7%
Adductors
1.5%
Rear Delts
0.8%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
85%
2A
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
4
4 reps
RPE 10
4
Seated Behind The Neck Press
2
12 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
6A
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
7
Upright Row (Barbell)
2
14 reps
RPE 8
8
Upright Row To Press Dumbbell
4
12 reps
RPE 7
9A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
95%
90%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Lying Leg Curl
4
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
2
4 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Lying Leg Curl
4
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
2
4 reps
RPE 9.5
4
Dip (Weighted)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
95%
90%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
2
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 7
5
Lying Leg Curl
4
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
1
AMRAP
50%
3
Single Leg Deadlift
4
12 reps
RPE 7
4
Back Extension
2
12 reps
RPE 6.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Leg Extension
2
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
3 reps
95%
90%
2
Overhead Press (Barbell)
1
AMRAP
50%
3
Push Press (Barbell)
2
4 reps
RPE 7
4
Dip (Weighted)
2
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
3 reps
95%
90%
2
Squat (Barbell)
1
AMRAP
50%
3
High Bar Squat (Barbell)
2
12 reps
RPE 8
4
Leg Extension
5
15 reps
RPE 10
5
Leg Curl
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
90%
2A
Bench Press (Barbell)
1
AMRAP
50%
3
Decline Bench Press (Barbell)
2
12 reps
RPE 9.5
4
JM Press
2
6 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 10
6
Lateral Raise (Cable)
5
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
75%
2
Pull-Up (Weighted)
1
AMRAP
20%
3
Pullover (Machine)
2
12 reps
RPE 9.5
4
Hammer Curl
3
6 reps
RPE 10
5
Seated Row (Machine)
4
8 reps
80%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
65%
2
Pull-Up (Weighted)
1
AMRAP
10%
3
Pullover (Machine)
3
12 reps
RPE 9.5
4
Hammer Curl
4
6 reps
RPE 10
5
Seated Row (Machine)
4
8 reps
75%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1 reps
3 reps
95%
90%
2
Pull-Up (Weighted)
1
AMRAP
15%
3
Pullover (Machine)
3
12 reps
RPE 8
4
Hammer Curl
4
6 reps
RPE 9
5
Seated Row (Machine)
3
3 reps
90%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
1 reps
3 reps
95%
90%
2
Pull-Up (Weighted)
1
AMRAP
20%
3
Pullover (Machine)
3
12 reps
RPE 8
4
Hammer Curl
4
6 reps
RPE 9
5
Seated Row (Machine)
3
3 reps
90%
6
Seated Row (Machine)
1
AMRAP
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1 reps
3 reps
95%
90%
2
Pull-Up (Weighted)
1
AMRAP
20%
3
Pullover (Machine)
3
12 reps
RPE 8
4
Hammer Curl
4
6 reps
RPE 9
5
Seated Row (Machine)
3
3 reps
90%
6
Seated Row (Machine)
1
AMRAP
50%
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
5 Reps
85%
2A
Overhead Press (Barbell)
1 Set
AMRAP
50%
3
Push Press (Barbell)
4 Sets
4 Reps
@10
4
Seated Behind The Neck Press
2 Sets
12 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
6A
Tricep Pushdown (Cable)
3 Sets
4-8 Reps
@10
7
Upright Row (Barbell)
2 Sets
14 Reps
@8
8
Upright Row To Press Dumbbell
4 Sets
12 Reps
@7
9A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
85%
2A
Bench Press (Barbell)
1 Set
AMRAP
50%
3
Decline Bench Press (Barbell)
2 Sets
12 Reps
@9.5
4
JM Press
2 Sets
6 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@10
6
Lateral Raise (Cable)
5 Sets
15 Reps
@9.5
Day 4
1
Pull-Up (Weighted)
4 Sets
5 Reps
75%
2
Pull-Up (Weighted)
1 Set
AMRAP
20%
3
Pullover (Machine)
2 Sets
12 Reps
@9.5
4
Hammer Curl
3 Sets
6 Reps
@10
5
Seated Row (Machine)
4 Sets
8 Reps
80%
6
Seated Row (Machine)
1 Set
AMRAP
50%
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
50%
3
Single Leg Deadlift
2 Sets
12 Reps
@7
4
Back Extension
2 Sets
12 Reps
@7
5
Lying Leg Curl
4 Sets
8 Reps
@9.5
6
Leg Extension
2 Sets
10 Reps
@7.5