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StrengthMax

by Finlay W.
33 athletes joined

Program Description

Build strength the three basic compound movements

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2024 12:45
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unleash your potential with StrengthMax, a dynamic 4-week program designed to build raw strength and muscle. Committing just 4 days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, all tailored to enhance your overall power. With a focus on progressive overload, this program will push your limits and transform your physique. Equip yourself with a full gym and get ready to maximize your strength gains!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.5%
Triceps
15.7%
Front Delts
12.1%
Quadriceps
11.6%
Upper Back
7.3%
Biceps
7.1%
Hamstrings
6.3%
Glutes
6.2%
Middle Delts
3.6%
Lats
3.3%
Abs
2.4%
Adductors
1.9%
Calves
1.9%
Lower Back
1.6%
Rear Delts
1.5%
Forearms
1.1%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Extension
3
12 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
70%
80%
90%
3
Leg Extension
3
12 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
3 reps
75%
85%
95%
3
Leg Extension
3
12 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
65%
75%
85%
95%
100%
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
65%
75%
85%
95%
100%
3
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
65%
75%
85%
95%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Curl
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
4 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
70%
80%
90%
3
Leg Curl
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
3 reps
75%
85%
95%
3
Leg Curl
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 7
4
Military Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
5
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
4 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 7
4
Military Press (Barbell)
1
1
3
5 reps
5 reps
4 reps
70%
80%
90%
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
3 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
4
12 reps
RPE 7
4
Military Press (Barbell)
1
1
2
5 reps
5 reps
3 reps
75%
85%
95%
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 8
2
Hammer Curl
3
8 reps
RPE 8
3
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
4
Tricep Extension (Machine)
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
12 reps
RPE 7
7
Front Raise
2
12 reps
RPE 7
8
Rear Delt Fly (Machine)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 8
2
Hammer Curl
3
8 reps
RPE 8
3
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
4
Tricep Extension (Machine)
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
12 reps
RPE 7
7
Front Raise
2
12 reps
RPE 7
8
Rear Delt Fly (Machine)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
8 reps
RPE 8
2
Hammer Curl
3
8 reps
RPE 8
3
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
4
Tricep Extension (Machine)
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
12 reps
RPE 7
7
Front Raise
2
12 reps
RPE 7
8
Rear Delt Fly (Machine)
2
12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Leg Extension
3 Sets
12 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Leg Curl
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
4 Sets
12 Reps
@7
4
Military Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Spider Curl
3 Sets
8 Reps
@8
2
Hammer Curl
3 Sets
8 Reps
@8
3
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@8
4
Tricep Extension (Machine)
3 Sets
8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@7
7
Front Raise
2 Sets
12 Reps
@7
8
Rear Delt Fly (Machine)
2 Sets
12 Reps
@7