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STT

by Tamer S.
1 athletes joined

Program Description

Push and develop strength to its maximum limits. Begin with the current maximum weight set at 85% of your actual max, then apply the training percentages accordingly. Increase the weight weekly by 5 kg for the lower body and 2.5 kg for the upper body. Take a deload week on the sixth week, then restart the cycle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 06, 2025 10:38
  • Last Edited
    Aug 06, 2025 06:24

Summary

Transform your physique with the STT program, a comprehensive 6-week training plan designed for serious lifters. Committing to just four days a week, you'll tackle a blend of barbell and machine exercises, focusing on major muscle groups like legs, chest, and shoulders. Each session is strategically crafted to build strength and enhance muscle definition, ensuring you maximize your gains. Get ready to push your limits and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Quadriceps
12.1%
Chest
11.4%
Middle Delts
9.8%
Glutes
9.4%
Triceps
9.1%
Upper Back
8.8%
Hamstrings
8.5%
Lats
5.9%
Lower Back
3.3%
Abs
2.6%
Biceps
2.6%
Adductors
2%
Calves
1.6%
Rear Delts
0.3%
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BlogBannerPC
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
4
2 reps
80%
3
Hack Squat
3
10 reps
70%
4
Incline Bench Press (Barbell)
3
10 reps
70%
5
Lying Leg Curl
3
15 reps
50%
6
Chest Fly (Machine)
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
4
2 reps
80%
3
Hack Squat
3
10 reps
70%
4
Incline Bench Press (Barbell)
3
10 reps
70%
5
Lying Leg Curl
3
15 reps
50%
6
Chest Fly (Machine)
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
4
2 reps
80%
3
Hack Squat
3
10 reps
70%
4
Incline Bench Press (Barbell)
3
10 reps
70%
5
Lying Leg Curl
3
15 reps
50%
6
Chest Fly (Machine)
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
4
2 reps
80%
3
Hack Squat
3
10 reps
70%
4
Incline Bench Press (Barbell)
3
10 reps
70%
5
Lying Leg Curl
3
15 reps
50%
6
Chest Fly (Machine)
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
4
2 reps
80%
3
Hack Squat
3
10 reps
70%
4
Incline Bench Press (Barbell)
3
10 reps
70%
5
Lying Leg Curl
3
15 reps
50%
6
Chest Fly (Machine)
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
4
2 reps
80%
3
Hack Squat
3
10 reps
70%
4
Incline Bench Press (Barbell)
3
10 reps
70%
5
Lying Leg Curl
3
15 reps
50%
6
Chest Fly (Machine)
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Deadlift (Barbell)
4
2 reps
80%
3
Shoulder Press (Machine)
3
10 reps
70%
4
Bent Over Row (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
15 reps
50%
6
Lat Pulldown
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Deadlift (Barbell)
4
2 reps
80%
3
Shoulder Press (Machine)
3
10 reps
70%
4
Bent Over Row (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
15 reps
50%
6
Lat Pulldown
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Deadlift (Barbell)
4
2 reps
80%
3
Shoulder Press (Machine)
3
10 reps
70%
4
Bent Over Row (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
15 reps
50%
6
Lat Pulldown
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Deadlift (Barbell)
4
2 reps
80%
3
Shoulder Press (Machine)
3
10 reps
70%
4
Bent Over Row (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
15 reps
50%
6
Lat Pulldown
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Deadlift (Barbell)
4
2 reps
80%
3
Shoulder Press (Machine)
3
10 reps
70%
4
Bent Over Row (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
15 reps
50%
6
Lat Pulldown
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Deadlift (Barbell)
4
2 reps
80%
3
Shoulder Press (Machine)
3
10 reps
70%
4
Bent Over Row (Barbell)
3
10 reps
70%
5
Lateral Raise (Dumbbell)
3
15 reps
50%
6
Lat Pulldown
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Squat (Barbell)
4
2 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Hack Squat
3
10 reps
70%
5
Pec Deck (Machine)
3
15 reps
50%
6
Standing Calf Raise
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Squat (Barbell)
4
2 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Hack Squat
3
10 reps
70%
5
Pec Deck (Machine)
3
15 reps
50%
6
Standing Calf Raise
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Squat (Barbell)
4
2 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Hack Squat
3
10 reps
70%
5
Pec Deck (Machine)
3
15 reps
50%
6
Standing Calf Raise
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Squat (Barbell)
4
2 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Hack Squat
3
10 reps
70%
5
Pec Deck (Machine)
3
15 reps
50%
6
Standing Calf Raise
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Squat (Barbell)
4
2 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Hack Squat
3
10 reps
70%
5
Pec Deck (Machine)
3
15 reps
50%
6
Standing Calf Raise
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Squat (Barbell)
4
2 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
70%
4
Hack Squat
3
10 reps
70%
5
Pec Deck (Machine)
3
15 reps
50%
6
Standing Calf Raise
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
2 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Shoulder Press (Machine)
3
10 reps
70%
5
Lat Pulldown (Close Grip)
3
15 reps
50%
6
Shrug (Dumbbell)
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
2 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Shoulder Press (Machine)
3
10 reps
70%
5
Lat Pulldown (Close Grip)
3
15 reps
50%
6
Shrug (Dumbbell)
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
2 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Shoulder Press (Machine)
3
10 reps
70%
5
Lat Pulldown (Close Grip)
3
15 reps
50%
6
Shrug (Dumbbell)
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
2 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Shoulder Press (Machine)
3
10 reps
70%
5
Lat Pulldown (Close Grip)
3
15 reps
50%
6
Shrug (Dumbbell)
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
2 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Shoulder Press (Machine)
3
10 reps
70%
5
Lat Pulldown (Close Grip)
3
15 reps
50%
6
Shrug (Dumbbell)
3
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
2 reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4
2 reps
80%
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Shoulder Press (Machine)
3
10 reps
70%
5
Lat Pulldown (Close Grip)
3
15 reps
50%
6
Shrug (Dumbbell)
3
15 reps
50%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
4 Sets
1 Reps
2 Reps
95%
90%
2
Bench Press (Barbell)
4 Sets
2 Reps
80%
3
Hack Squat
3 Sets
10 Reps
70%
4
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
5
Lying Leg Curl
3 Sets
15 Reps
50%
6
Chest Fly (Machine)
3 Sets
15 Reps
50%
Day 2
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
4 Sets
1 Reps
2 Reps
95%
90%
2
Deadlift (Barbell)
4 Sets
2 Reps
80%
3
Shoulder Press (Machine)
3 Sets
10 Reps
70%
4
Bent Over Row (Barbell)
3 Sets
10 Reps
70%
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
50%
6
Lat Pulldown
3 Sets
15 Reps
50%
Day 3
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
2 Reps
95%
90%
2
Squat (Barbell)
4 Sets
2 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
4
Hack Squat
3 Sets
10 Reps
70%
5
Pec Deck (Machine)
3 Sets
15 Reps
50%
6
Standing Calf Raise
3 Sets
15 Reps
50%
Day 4
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
2 Reps
95%
90%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
2 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
70%
4
Shoulder Press (Machine)
3 Sets
10 Reps
70%
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
50%
6
Shrug (Dumbbell)
3 Sets
15 Reps
50%