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Strength program

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2 athletes joined

Program Description

Trying to get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 23, 2024 11:20
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unlock your strength potential with this comprehensive 5-week program designed for dedicated lifters. With daily workouts, you'll target all major muscle groups, focusing on compound lifts and isolation exercises to build muscle and enhance endurance. Each session is crafted to challenge you, featuring a mix of barbell, dumbbell, and machine exercises that will push your limits. Get ready to transform your physique and boost your performance—commit to the grind and watch your strength soar!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 8
2
Bench Press (Paused)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
2
Bench Press (Paused)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
2 reps
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
8 reps
RPE 8
-
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
RPE 9
RPE 10
2
Bench Press (Paused)
1
1
8 reps
RPE 8
-
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
RPE 10
-
2
Bench Press (Paused)
1
1
8 reps
RPE 8
-
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Chest Fly (Machine)
1
1
8 reps
RPE 8
-
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8
6
Tricep Extension (Barbell)
2
8 reps
RPE 8
7
Bench Press (Close Grip)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 8
2
Seated Row (Cable)
2
8 reps
RPE 8
3
T-Bar Row
2
8 reps
RPE 8
4
Push Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8
3
Pec Fly (Dumbbell)
2
8 reps
RPE 8
4
Front Raise
2
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
8 reps
RPE 8
2
Pull-Up (Weighted)
2
8 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Dumbbell Row
2
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
7
Bicep Curl (Machine)
1
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
2
4 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
2 reps
2 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
1 reps
1 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
8 reps
RPE 8
2
Seated Hamstring Curl
2
8 reps
RPE 8
3
High Bar Squat (Barbell)
1
1
1 reps
RPE 10
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Leg Extension
2
8 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
@8
-
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
7
Bench Press (Close Grip)
1 Set
8 Reps
@8
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@8
2
Seated Row (Cable)
2 Sets
8 Reps
@8
3
T-Bar Row
2 Sets
8 Reps
@8
4
Push Press (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 3
1
Walk
1 Set
20 mins
@6
Day 4
1
Bench Press (Dumbbell)
2 Sets
8 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
4
Front Raise
2 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
Day 5
1
Pullover (Dumbbell)
2 Sets
8 Reps
@8
2
Pull-Up (Weighted)
2 Sets
8 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Dumbbell Row
2 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@8
6
Hammer Curl
2 Sets
8 Reps
@8
7
Bicep Curl (Machine)
1 Set
8 Reps
@8
Day 6
1
Walk
1 Set
20 mins
@6
Day 7
1
Hip Abductor (Machine)
2 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
8 Reps
@8
3
High Bar Squat (Barbell)
2 Sets
4 Reps
@8
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Leg Extension
2 Sets
8 Reps
@8