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Strength Training

by Ira

Program Description

Unleash your strength with this comprehensive 4-week Strength Training program designed for advanced lifters. Comprising 16 intense sessions, you'll tackle a variety of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, all aimed at maximizing your powerlifting and powerbuilding potential. Each workout is structured to challenge your limits, with a focus on progressive overload and technique refinement. Equip yourself with a full gym and get ready to elevate your performance—your strongest self awaits!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 04, 2025 03:11
  • Last Edited
    Oct 05, 2025 11:25

Summary

Unlock your strength potential with this comprehensive 4-week Strength Training program, designed for dedicated lifters ready to push their limits. Committing to four days a week, you'll engage in a variety of barbell and dumbbell exercises, including squats, deadlifts, and bench presses, focusing on both compound movements and targeted muscle work. Each session is crafted to enhance your strength, build muscle, and improve your overall performance. Equip yourself with the right mindset and a full gym setup, and get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.9%
Triceps
13.5%
Quadriceps
10.9%
Front Delts
9.8%
Glutes
9.6%
Hamstrings
8.2%
Upper Back
6.5%
Middle Delts
5.6%
Lats
4.5%
Biceps
4.5%
Abs
3.9%
Lower Back
3.8%
Rear Delts
2.6%
Adductors
2.2%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 6
RPE 6
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
4
1 reps
2 reps
RPE 7
RPE 6
3
Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
4
1 reps
2 reps
RPE 8
RPE 6
3
Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9
RPE 6
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
2 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
2 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
2 reps
RPE 6
RPE 6
2
Squat (Barbell)
3
3 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
2 reps
RPE 6.5
RPE 6
2
Squat (Barbell)
3
3 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
2 reps
RPE 7.5
RPE 6
2
Squat (Barbell)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
1 reps
2 reps
RPE 8
RPE 6
2
Squat (Barbell)
3
2 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 6
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 6.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 7
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@6
@6
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
@6
@6
3
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
2 Reps
@6
@6
Day 2
1
Bench Press (Close Grip)
4 Sets
3 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Paused)
1 Set
3 Sets
1 Reps
2 Reps
@6
@6
2
Squat (Barbell)
3 Sets
3 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
@6
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8