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Remus Strength and Size

by Remus P.

Program Description

You get pretty good strength and hypertrophy with not so wow pumps, but big long term size differences

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2024 07:32
  • Last Edited
    Jun 18, 2025 08:29

Summary

Unlock your strength potential with the Remus Strength and Size program, designed for those ready to take their lifting to the next level in just one week. This two-day split focuses on compound movements and isolation exercises, targeting major muscle groups to build both strength and size. You’ll engage in effective lifts like the bench press and deadlift, ensuring a comprehensive workout that maximizes your gains. Perfect for gym-goers looking to enhance their physique and performance, this program is your roadmap to achieving serious results.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
RPE 9.5
3
Chest Fly (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
5
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
2 reps
RPE 6
RPE 7.5
RPE 10
2
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8
@9
@9.5
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@7.5
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
2 Reps
@6
@7.5
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8.5
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8.5
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@7.5
@8
@9