Program Description
Build strength the three basic compound movements
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJan 01, 2024 12:45
- Last EditedJun 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!
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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
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 Extension3 Sets
12 Reps
@8
4
Sissy Squat3 Sets
12 Reps
@9
5
Standing Calf Raise3 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 Curl3 Sets
12 Reps
@8
4
Seated Row (Cable)3 Sets
12 Reps
@8
5
Lat Pulldown3 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 Curl3 Sets
8 Reps
@8
2
Hammer Curl3 Sets
8 Reps
@8
3
Single Arm Overhead Tricep Extension3 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 Raise2 Sets
12 Reps
@7
8
Rear Delt Fly (Machine)2 Sets
12 Reps
@7