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Ira’s Strength Focused Program

by Ira

Program Description

This 4-week training block is designed to build foundational strength, reinforce technical proficiency in the squat, bench press, and deadlift, and promote muscular development through programmed accessories - all while managing fatigue and ensuring steady progression. By using RPE-based loading, the program allows for auto regulation, helping lifters adapt daily effort to their recovery and readiness levels.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 29, 2025 03:44
  • Last Edited
    Jun 18, 2025 11:33

Summary

Unleash your potential with Ira’s Strength Focused Program, a comprehensive 5-week training plan designed for serious lifters. Committing to 4 days a week, you'll engage in a variety of compound and isolation exercises, including deadlifts, squats, and bench presses, all aimed at building strength and muscle mass. Each workout is meticulously crafted with RPE-based intensity to ensure you push your limits safely and effectively. Equip yourself with the tools for transformation and watch your strength soar!
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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
Squat (Barbell)
4
4 reps
RPE 6-7
2
Bench Press (Barbell)
4
6 reps
RPE 6-7
3
Leg Press
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7-8
2
Bench Press (Barbell)
4
6 reps
RPE 7-8
3
Leg Press
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Bench Press (Barbell)
4
6 reps
RPE 8.5
3
Leg Press
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 6
2
Bench Press (Barbell)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6-7
2
Squat (Paused)
3
5 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7-8
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8.5
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 6
2
Squat (Paused)
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 6
Week 1
1 / 5 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@6-7
2
Squat (Paused)
3 Sets
5 Reps
@6-7
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
4
Cable Crunch
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Close Grip)
4 Sets
8 Reps
@6-7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@6-7
2
Bench Press (Barbell)
4 Sets
6 Reps
@6-7
3
Leg Press
3 Sets
10-12 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9