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Strength training

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Program Description

Unleash your strength with this dynamic 1-week strength training program designed for intermediate lifters. Comprising five intense sessions, each lasting approximately 60 minutes, you'll engage in a variety of exercises targeting all major muscle groups, including arms, chest, shoulders, and legs. With a focus on muscle sculpting and bodyweight fitness, this program utilizes a full gym setup to maximize your gains. Get ready to challenge yourself and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2025 01:18
  • Last Edited
    Aug 13, 2025 02:07
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
3
20 reps
RPE 7
5
Tricep Kickback
3
10 reps
RPE 6
6
Tricep Pushdown (Cable)
1
1
1
30 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 7.5
7
Superman Curl
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Plate Loaded Bench Press
1
1
1
15 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 6
6
Chest Fly (Cable)
3
15 reps
RPE 6.5
7
Incline Cable Chest Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Arnold Press
1
1
1
12 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Dumbbell)
4
15 reps
RPE 8
6
Front Raise
4
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Dumbbell)
4
15 reps
RPE 7
3
Plate Loaded Lat Pull Down
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Kettlebell Swing
4
15 reps
RPE 6
5
Russian Twist
4
15 reps
-
6
Plank
4
-45 mins
-
7
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
Hip Thrust (Machine)
3
15 reps
RPE 8
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
25 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 8
7
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
8
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@9
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
4
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@7
5
Tricep Kickback
3 Sets
10 Reps
@6
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
30 Reps
20 Reps
15 Reps
@6
@7
@7.5
7
Superman Curl
3 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Plate Loaded Bench Press
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@10
@10
@10
4
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
5
Push Up
3 Sets
15 Reps
@6
6
Chest Fly (Cable)
3 Sets
15 Reps
@6.5
7
Incline Cable Chest Press
3 Sets
12 Reps
@7
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@7
@8
2
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7.5
@8
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
@8
@8
@8
5
Shrug (Dumbbell)
4 Sets
15 Reps
@8
6
Front Raise
4 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@8
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
2
Shrug (Dumbbell)
4 Sets
15 Reps
@7
3
Plate Loaded Lat Pull Down
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Kettlebell Swing
4 Sets
15 Reps
@6
5
Russian Twist
4 Sets
15 Reps
-
6
Plank
4 Sets
-45 mins
-
7
Side Bend (Dumbbell)
4 Sets
15 Reps
@7
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
3
Hip Thrust (Machine)
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
3 Sets
12 Reps
@8
5
Calf Raise (Machine)
3 Sets
25 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@8
7
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@10
8
Calf Raise (Leg Press)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10