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StrengthMax2

by Finlay W.
15 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 02:43
  • Last Edited
    Jan 20, 2025 08:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Chest
14.1%
Front Delts
11.9%
Quadriceps
11%
Biceps
8%
Hamstrings
7.1%
Glutes
6.9%
Upper Back
6.9%
Middle Delts
4%
Lats
3.8%
Abs
2.3%
Calves
2.1%
Adductors
2.1%
Lower Back
1.9%
Rear Delts
1.7%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Extension
3
12 reps
RPE 8
4
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
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
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
Leg Curl
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
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
Leg Curl
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
75%
85%
90%
95%
2
Leg Curl
3
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
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%
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%
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 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
Day 1
1
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Leg Extension
3 Sets
12 Reps
@8
4
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
Leg Curl
3 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
4 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%