Program Description
Intermediate level training to increase baseline strength
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedDec 02, 2024 08:32
- Last EditedJun 18, 2025 08:04
Summary
**Gym Strong** is a comprehensive 12-week program designed for dedicated lifters looking to build strength and muscle. With four training days each week, you'll engage in a variety of compound and isolation exercises, including barbell push presses, squats, and lat pulldowns, ensuring a full-body workout that targets all major muscle groups. This program emphasizes progressive overload, allowing you to track your progress and continuously challenge yourself. Get ready to elevate your strength game and transform your physique!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1
3 reps
-
-
2
Lat Pulldown
4
6 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Floor Press (Barbell)
3
6 reps
-
5
Landmine Row
3
6 reps
-
6
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Farmer's Walk (Weighted)
4
10 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Goblet March
3
10 reps
-
6
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Landmine Row
4
6 reps
-
3
Skull Crusher
3
8 reps
-
4
Prowler Pull
5
10 reps
-
5
Prowler Push
5
10 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Single dumbbell overhead press
3
5 reps
-
3
Zercher Squat (Barbell)
3
8 reps
-
4
Farmer's Walk (Weighted)
5
10 reps
-
5
Lunge (Barbell)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Push Press (Barbell)3 Sets
1 Set
3 Reps
-
-
2
Lat Pulldown4 Sets
6 Reps
-
3
Seated Row (Cable)2 Sets
15 Reps
-
4
Floor Press (Barbell)3 Sets
6 Reps
-
5
Landmine Row3 Sets
6 Reps
-
6
Face Pull2 Sets
15 Reps
-
Day 2
1
Clean (Barbell)4 Sets
3 Reps
-
2
Squat (Barbell)4 Sets
6 Reps
-
3
Farmer's Walk (Weighted)4 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
5
Goblet March3 Sets
10 Reps
-
6
Leg Curl3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
3 Reps
-
2
Landmine Row4 Sets
6 Reps
-
3
Skull Crusher3 Sets
8 Reps
-
4
Prowler Pull5 Sets
10 Reps
-
5
Prowler Push5 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)3 Sets
3 Reps
-
2
Single dumbbell overhead press3 Sets
5 Reps
-
3
Zercher Squat (Barbell)3 Sets
8 Reps
-
4
Farmer's Walk (Weighted)5 Sets
10 Reps
-
5
Lunge (Barbell)3 Sets
15 Reps
-