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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 23, 2025 03:27
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
3%
Rear Delts
2.9%
Adductors
1.4%
Abductors
0.3%
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
6
6 reps
70%
3
Overhead Press Partials
3
12 reps
70%
4
High Pull
3
AMRAP
-
5
Lateral Raise (Machine)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
8
Face Pull
5
AMRAP
-
9
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Overhead Press Partials
3
12 reps
75%
4
High Pull
3
AMRAP
-
5
Lateral Raise (Machine)
3
AMRAP
-
6
Tricep Pushdown (Cable)
3
AMRAP
-
7
Overhead Tricep Extension (Cable)
3
AMRAP
-
8
Face Pull
5
-
9
Hanging Leg Raise
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
2
1 reps
6 reps
90%
70%
3
High Pull
2
AMRAP
-
4
Lateral Raise (Machine)
2
AMRAP
-
5
Tricep Pushdown (Cable)
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Hanging Leg Raise
3
AMRAP
-
8
Face Pull
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
2
Overhead Press (Barbell)
3
3 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
100%
2
Chin-Up (Weighted)
1
1 reps
100%
3
Wall Sit Hold
1
0.5 mins
100%
4
Incline Bench Press (Barbell)
1
1 reps
100%
5
Bicep Curl (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
3
Step-Up (Weighted)
3
AMRAP
-
4
Cross Rack Swuat
2
-
5
Leg Press (45 Degrees)
3
10-15 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Reverse Cable Curl
3
-
8
Cable Wrist Curls
3
-
9
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bulgarian Split Squat (Barbell)
3
5-7 reps
-
3
Step-Up (Weighted)
3
AMRAP
-
4
Cross Rack Swuat
2
-
5
Leg Press (45 Degrees)
3
10-15 reps
-
6
Chin-Up (Bodyweight)
3
AMRAP
-
7
Reverse Cable Curl
3
-
8
Cable Wrist Curls
3
-
9
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Cross Rack Swuat
2
-
3
Chin-Up (Bodyweight)
2
AMRAP
-
4
Reverse Cable Curl
2
-
5
Cable Wrist Curls
2
-
6
Bicep Curl (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chin-Up (Weighted)
1
2
5 reps
5 reps
50%
75%
3
Pendlay Row
4
5-7 reps
-
4
Kroc Row
2
8 reps
-
5
Pullover (Machine)
2
15-20 reps
-
6
Leg Press
2
10-15 reps
-
7
Barbell Sidebends
2
15-25 reps
-
8
Weighted Toe Touched
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Chin-Up (Weighted)
1
2
5 reps
5 reps
50%
75%
3
Pendlay Row
4
5-7 reps
-
4
Kroc Row
2
8 reps
-
5
Pullover (Machine)
2
15-20 reps
-
6
Leg Press
2
10-15 reps
-
7
Barbell Sidebends
2
15-25 reps
-
8
Weighted Toe Touched
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
1 reps
3 reps
90%
80%
2
Chin-Up (Weighted)
1
5 reps
75%
3
Pendlay Row
2
5-7 reps
-
4
Pullover (Machine)
1
15-20 reps
-
5
Weighted Toe Touched
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
4
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
70%
4
Bench Press Partials
3
12 reps
-
5
Pec Deck (Machine)
3
AMRAP
-
6
Seated Lateral Raise
2
12 reps
-
7
Decline Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3
6 reps
70%
3
Bench Press (Barbell)
3
6 reps
75%
4
Bench Press Partials
3
12 reps
-
5
Pec Deck (Machine)
3
AMRAP
-
6
Seated Lateral Raise
2
12 reps
-
7
Decline Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
2
1 reps
3 reps
90%
80%
3
Pec Deck (Machine)
2
AMRAP
-
4
Seated Lateral Raise
1
12 reps
-
5
Decline Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Front Squat (Barbell)
1
1 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Paused)
3
5 reps
70%
3
Back Extension
3
-
4
Seated Hamstring Curl
4
AMRAP
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist
3
-
7
Bicep Curl (Barbell)
3
-
8
Incline Curl (Dumbbell)
2
-
9
Hammer Curl
3
-
10
Face Pull
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Deadlift (Paused)
3
5 reps
75%
3
Back Extension
3
-
4
Seated Hamstring Curl
4
AMRAP
-
5
Decline Sit Up (Weighted)
3
-
6
Russian Twist
3
-
7
Face Pull
5
-
8
Bicep Curl (Barbell)
3
-
9
Incline Curl (Dumbbell)
2
-
10
Hammer Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2
1 reps
3 reps
90%
80%
2
Deadlift (Paused)
2
5 reps
70%
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bulgarian Split Squat (Barbell)
3 Sets
5-7 Reps
-
3
Step-Up (Weighted)
3 Sets
AMRAP
-
4
Cross Rack Swuat
2 Sets
-
5
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
7
Reverse Cable Curl
3 Sets
-
8
Cable Wrist Curls
3 Sets
-
9
Bicep Curl (Machine)
1 Set
-
Day 3
1
Front Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
50%
75%
3
Pendlay Row
4 Sets
5-7 Reps
-
4
Kroc Row
2 Sets
8 Reps
-
5
Pullover (Machine)
2 Sets
15-20 Reps
-
6
Leg Press
2 Sets
10-15 Reps
-
7
Barbell Sidebends
2 Sets
15-25 Reps
-
8
Weighted Toe Touched
2 Sets
AMRAP
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
70%
3
Bench Press (Barbell)
3 Sets
6 Reps
70%
4
Bench Press Partials
3 Sets
12 Reps
-
5
Pec Deck (Machine)
3 Sets
AMRAP
-
6
Seated Lateral Raise
2 Sets
12 Reps
-
7
Decline Push Up
2 Sets
AMRAP
-
Day 5
1
High Bar Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Paused)
3 Sets
5 Reps
70%
3
Back Extension
3 Sets
-
4
Seated Hamstring Curl
4 Sets
AMRAP
-
5
Decline Sit Up (Weighted)
3 Sets
-
6
Russian Twist
3 Sets
-
7
Bicep Curl (Barbell)
3 Sets
-
8
Incline Curl (Dumbbell)
2 Sets
-
9
Hammer Curl
3 Sets
-
10
Face Pull
5 Sets
-
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
6 Sets
6 Reps
70%
3
Overhead Press Partials
3 Sets
12 Reps
70%
4
High Pull
3 Sets
AMRAP
-
5
Lateral Raise (Machine)
3 Sets
AMRAP
-
6
Tricep Pushdown (Cable)
3 Sets
AMRAP
-
7
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
-
8
Face Pull
5 Sets
AMRAP
-
9
Hanging Leg Raise
4 Sets
AMRAP
-