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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 04, 2025 04:33
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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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
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