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Strength focused

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Program Description

Focus on strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 24, 2024 04:56
  • Last Edited
    Jun 18, 2025 09:55

Summary

Unlock your strength potential with this comprehensive 6-week program designed for serious lifters. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, pull-ups, and kettlebell snatches, ensuring a balanced approach to muscle growth and endurance. Each session is crafted to challenge your limits while focusing on proper form and technique. Get ready to build muscle, increase power, and transform your physique!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Seated Row (Cable)
1
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Power Clean
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Snatch (Kettlebell)
3
8 reps
-
5
Hanging Toes To Bar
3
6 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Shoulder Press (Machine)
3
8 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Tricep Extension (Cable)
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Lying Leg Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Snatch (Kettlebell)
3 Sets
8 Reps
-
5
Hanging Toes To Bar
3 Sets
6 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Shoulder Press (Machine)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
5
Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Lying Leg Curl
3 Sets
10 Reps
-
4
Seated Row (Cable)
1 Set
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Power Clean
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-