Strength

by Louis P.

Program Description

**Strength Program** Embark on a transformative 5-week journey designed to build your strength and enhance your lifting skills. This program consists of 20 training sessions, strategically structured to target major muscle groups through a variety of compound and accessory movements. With a focus on progressive overload, you'll engage in exercises like the Deadlift, Overhead Press, and Front Squat, ensuring balanced development and improved performance. Get ready to push your limits and achieve new personal bests!

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Sep 23, 2025 01:27
Last Edited
Sep 24, 2025 04:20

Summary

Unleash your inner strength with this comprehensive 5-week program designed for serious lifters. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including Deadlifts, Front Squats, and Chin-Ups, all aimed at building muscle and increasing power. Each workout is structured to progressively challenge your limits, ensuring you see tangible gains in strength and endurance. Equip yourself with a full gym and get ready to transform your physique and performance!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

10.9%

Triceps

10%

Upper Back

9.6%

Front Delts

9.4%

Glutes

8.8%

Middle Delts

8.4%

Abs

8.2%

Chest

7.3%

Hamstrings

6.6%

Lats

5.4%

Biceps

4.7%

Lower Back

3.1%

Forearms

Rear Delts

2.9%

Adductors

1.4%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Paused)

5 reps

65%

75%

85%

Overhead Press (Barbell)

6 reps

70%

Overhead Press Partials

12 reps

70%

High Pull

AMRAP

Lateral Raise (Machine)

AMRAP

Tricep Pushdown (Cable)

AMRAP

Overhead Tricep Extension (Cable)

AMRAP

Face Pull

AMRAP

Hanging Leg Raise

AMRAP

Day 1

Bench Press (Paused)

3 reps

70%

80%

90%

Overhead Press (Barbell)

6 reps

75%

Overhead Press Partials

12 reps

75%

High Pull

AMRAP

Lateral Raise (Machine)

AMRAP

Tricep Pushdown (Cable)

AMRAP

Overhead Tricep Extension (Cable)

AMRAP

Face Pull

Hanging Leg Raise

AMRAP

Day 1

Bench Press (Paused)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

1 reps

6 reps

90%

70%

High Pull

AMRAP

Lateral Raise (Machine)

AMRAP

Tricep Pushdown (Cable)

AMRAP

Overhead Tricep Extension (Cable)

AMRAP

Hanging Leg Raise

AMRAP

Face Pull

AMRAP

Day 1

Bench Press (Paused)

1 reps

100%

Overhead Press (Barbell)

3 reps

50%

Day 1

Bench Press (Close Grip)

1 reps

100%

Chin-Up (Weighted)

1 reps

100%

Wall Sit Hold

0.5 mins

100%

Incline Bench Press (Barbell)

1 reps

100%

Bicep Curl (Barbell)

1 reps

100%

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Bulgarian Split Squat (Barbell)

5-7 reps

Step-Up (Weighted)

AMRAP

Cross Rack Swuat

Leg Press (45 Degrees)

10-15 reps

Chin-Up (Bodyweight)

AMRAP

Reverse Cable Curl

Cable Wrist Curls

Bicep Curl (Machine)

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Bulgarian Split Squat (Barbell)

5-7 reps

Step-Up (Weighted)

AMRAP

Cross Rack Swuat

Leg Press (45 Degrees)

10-15 reps

Chin-Up (Bodyweight)

AMRAP

Reverse Cable Curl

Cable Wrist Curls

Bicep Curl (Machine)

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Cross Rack Swuat

Chin-Up (Bodyweight)

AMRAP

Reverse Cable Curl

Cable Wrist Curls

Bicep Curl (Machine)

Day 2

High Bar Squat (Barbell)

1 reps

100%

Day 3

Front Squat (Barbell)

5 reps

65%

75%

85%

Chin-Up (Weighted)

5 reps

50%

75%

Pendlay Row

5-7 reps

Kroc Row

8 reps

Pullover (Machine)

15-20 reps

Leg Press

10-15 reps

Barbell Sidebends

15-25 reps

Weighted Toe Touched

AMRAP

Day 3

Front Squat (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Chin-Up (Weighted)

5 reps

50%

75%

Pendlay Row

5-7 reps

Kroc Row

8 reps

Pullover (Machine)

15-20 reps

Leg Press

10-15 reps

Barbell Sidebends

15-25 reps

Weighted Toe Touched

AMRAP

Day 3

Front Squat (Barbell)

1 reps

3 reps

90%

80%

Chin-Up (Weighted)

5 reps

75%

Pendlay Row

5-7 reps

Pullover (Machine)

15-20 reps

Weighted Toe Touched

AMRAP

Day 3

Overhead Press (Barbell)

1 reps

100%

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

Incline Bench Press (Barbell)

6 reps

70%

Bench Press (Barbell)

6 reps

70%

Bench Press Partials

12 reps

Pec Deck (Machine)

AMRAP

Seated Lateral Raise

12 reps

Decline Push Up

AMRAP

Day 4

Overhead Press (Barbell)

3 reps

70%

80%

90%

Incline Bench Press (Barbell)

6 reps

70%

Bench Press (Barbell)

6 reps

75%

Bench Press Partials

12 reps

Pec Deck (Machine)

AMRAP

Seated Lateral Raise

12 reps

Decline Push Up

AMRAP

Day 4

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

1 reps

3 reps

90%

80%

Pec Deck (Machine)

AMRAP

Seated Lateral Raise

12 reps

Decline Push Up

AMRAP

Day 4

Deadlift (Barbell)

1 reps

100%

Front Squat (Barbell)

1 reps

100%

Day 5

High Bar Squat (Barbell)

5 reps

65%

75%

85%

Deadlift (Paused)

5 reps

70%

Back Extension

Seated Hamstring Curl

AMRAP

Decline Sit Up (Weighted)

Russian Twist

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl

Face Pull

Day 5

High Bar Squat (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Deadlift (Paused)

5 reps

75%

Back Extension

Seated Hamstring Curl

AMRAP

Decline Sit Up (Weighted)

Russian Twist

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl

Day 5

High Bar Squat (Barbell)

1 reps

3 reps

90%

80%

Deadlift (Paused)

5 reps

70%

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Bulgarian Split Squat (Barbell)

3 Sets

5-7 Reps

Step-Up (Weighted)

3 Sets

AMRAP

Cross Rack Swuat

2 Sets

Leg Press (45 Degrees)

3 Sets

10-15 Reps

Chin-Up (Bodyweight)

3 Sets

AMRAP

Reverse Cable Curl

3 Sets

Cable Wrist Curls

3 Sets

Bicep Curl (Machine)

1 Set

Day 3

Front Squat (Barbell)

3 Sets

1 Set

5 Reps

65%

75%

85%

Chin-Up (Weighted)

1 Set

2 Sets

5 Reps

50%

75%

Pendlay Row

4 Sets

5-7 Reps

Kroc Row

2 Sets

8 Reps

Pullover (Machine)

2 Sets

15-20 Reps

Leg Press

2 Sets

10-15 Reps

Barbell Sidebends

2 Sets

15-25 Reps

Weighted Toe Touched

2 Sets

AMRAP

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Incline Bench Press (Barbell)

4 Sets

6 Reps

70%

Bench Press (Barbell)

3 Sets

6 Reps

70%

Bench Press Partials

3 Sets

12 Reps

Pec Deck (Machine)

3 Sets

AMRAP

Seated Lateral Raise

2 Sets

12 Reps

Decline Push Up

2 Sets

AMRAP

Day 5

High Bar Squat (Barbell)

3 Sets

1 Set

5 Reps

65%

75%

85%

Deadlift (Paused)

3 Sets

5 Reps

70%

Back Extension

3 Sets

Seated Hamstring Curl

4 Sets

AMRAP

Decline Sit Up (Weighted)

3 Sets

Russian Twist

3 Sets

Bicep Curl (Barbell)

3 Sets

Incline Curl (Dumbbell)

2 Sets

Hammer Curl

3 Sets

Face Pull

5 Sets

Day 1

Bench Press (Paused)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

6 Sets

6 Reps

70%

Overhead Press Partials

3 Sets

12 Reps

70%

High Pull

3 Sets

AMRAP

Lateral Raise (Machine)

3 Sets

AMRAP

Tricep Pushdown (Cable)

3 Sets

AMRAP

Overhead Tricep Extension (Cable)

3 Sets

AMRAP

Face Pull

5 Sets

AMRAP

Hanging Leg Raise

4 Sets

AMRAP