StrengthMax | Workout Programs | Boostcamp App |

StrengthMax

by Finlay W.

28 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 21, 2024 11:06

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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