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Size N Strength

by Jakob F.
5 athletes joined

Program Description

Power building RAAAAAAH

Program Overview

  • Level
    Novice, Advanced, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 02, 2024 10:04
  • Last Edited
    Jun 18, 2025 10:08

Summary

Unleash your potential with Size N Strength, a focused 6-week program designed for serious lifters. Committing to just 4 days a week, you'll engage in a blend of compound and isolation exercises, including the paused bench press and low bar squat, to maximize muscle growth and strength. Each session is structured to push your limits, ensuring you build size while enhancing your overall power. Equip your garage gym and get ready to transform your physique with this dynamic training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Quadriceps
12.7%
Front Delts
11.1%
Chest
9.2%
Middle Delts
9.2%
Glutes
9%
Hamstrings
8.9%
Biceps
5.2%
Abs
4.6%
Lower Back
4.6%
Lats
3.7%
Upper Back
3%
Forearms
1.8%
Adductors
1.5%
Rear Delts
0.6%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Extension
3
8-10 reps
-
4A
Pull-Up (Weighted)
2
8-10 reps
-
4B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3-5 reps
-
2
Overhead Press (Barbell)
3
6-10 reps
-
3
Skull Crusher
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3-5 reps
-
2
Front Squat (Barbell)
3
8-10 reps
-
3A
Pull-Up (Weighted)
2
8-10 reps
-
3B
Bicep Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Bench Press (Barbell)
3
8-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Paused)
4 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
3
Skull Crusher
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Squat (Low Bar)
4 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
8-10 Reps
-
4A
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
4B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 3
1
Deadlift (Paused)
4 Sets
3-5 Reps
-
2
Front Squat (Barbell)
3 Sets
8-10 Reps
-
3A
Pull-Up (Weighted)
2 Sets
8-10 Reps
-
3B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Skull Crusher
3 Sets
8-10 Reps
-