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Strong and useful

by Thomas A.
24 athletes joined

Program Description

Building useful strength through a massive combination of excersises. Think of a week traing as 8ish days. Try training every other day and keep a day of rest in between. This program focus on building strength, explosive capabilies while adding some athletic exercises and some pump. A mix of few teps and an increased volume is presented everyweek and to ensure progression, is weight ikcreased by 2,5-5% every week. ENJOY.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 03, 2024 07:35
  • Last Edited
    Jun 18, 2025 07:52

Summary

Unleash your potential with the "Strong and Useful" program, a comprehensive 7-week journey designed to build strength and functional fitness. Committing just 4 days a week, you'll engage in a variety of compound movements like the bench press, squats, and military press, all aimed at maximizing muscle growth and enhancing overall performance. With a focus on both upper and lower body strength, this program will equip you with the tools to tackle everyday challenges with confidence. Get ready to transform your physique and functionality—let’s get strong and useful!
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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
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
80%
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Military Press (Barbell)
3
8 reps
60%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
60%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
82%
77%
2
Squat (Barbell)
1
AMRAP
77%
3
Military Press (Barbell)
3
8 reps
62%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
62%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
84%
79%
2
Squat (Barbell)
1
AMRAP
79%
3
Military Press (Barbell)
3
8 reps
64%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
64%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
86%
81%
2
Squat (Barbell)
1
AMRAP
81%
3
Military Press (Barbell)
3
8 reps
66%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
66%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
88%
83%
2
Squat (Barbell)
1
AMRAP
83%
3
Military Press (Barbell)
3
8 reps
68%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
68%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
90%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Military Press (Barbell)
3
8 reps
70%
4
Pistol Squat
3
10 reps
RPE 8
5
Bench Press (Barbell)
3
10 reps
70%
6A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
6B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2 reps
1 reps
3 reps
90%
95%
92%
2
Bench Press (Barbell)
1
1
2
2 reps
1 reps
3 reps
90%
95%
92%
3A
Abs Crunch (Bodyweight)
3
AMRAP
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
75%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Chin-Up (Weighted)
3
8 reps
10%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
50%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
82%
77%
2
Deadlift (Barbell)
1
AMRAP
77%
3
Chin-Up (Weighted)
3
8 reps
12%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
52%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
84%
79%
2
Deadlift (Barbell)
1
AMRAP
79%
3
Chin-Up (Weighted)
3
8 reps
14%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
54%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
86%
81%
2
Deadlift (Barbell)
1
AMRAP
81%
3
Chin-Up (Weighted)
3
8 reps
16%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
56%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
88%
83%
2
Deadlift (Barbell)
1
AMRAP
83%
3
Chin-Up (Weighted)
3
8 reps
18%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
58%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
90%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Chin-Up (Weighted)
3
8 reps
20%
4
Plyometric Jumps
4
3-5 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
60%
6
Lying Leg Curl
3
10 reps
RPE 9
7
Handstand
3
45 secs
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
2 reps
1 reps
3 reps
90%
95%
92%
2
Chin-Up (Weighted)
3
3 reps
80%
3
Plyometric Jumps
4
3-5 reps
RPE 9
4
Seated Row (Cable)
3
12 reps
65%
5
Lying Leg Curl
3
10 reps
RPE 9
6
Handstand
3
45 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Squat (Barbell)
3
8 reps
65%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
40%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82%
2
Squat (Barbell)
3
8 reps
67%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
42%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
52%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
84%
2
Squat (Barbell)
3
8 reps
69%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
44%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
54%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
86%
2
Squat (Barbell)
3
8 reps
71%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
46%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
46%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
88%
2
Squat (Barbell)
3
8 reps
73%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
48%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
58%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Squat (Barbell)
3
8 reps
75%
3
Nordic Curl
3
3-8 reps
RPE 10
4
Dip (Weighted)
3
8 reps
50%
6A
Dragon Flag
3
5 reps
RPE 8
6B
Back Extension (Weighted)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
3
2 reps
1 reps
3 reps
90%
95%
92%
2
Squat (Barbell)
3
10 reps
72%
3
Dip (Weighted)
5
3 reps
75%
5
Handstand
3
45 secs
RPE 8
6
Incline Curl (Dumbbell)
4
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
80%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
60%
60%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
60%
5
Incline Curl (Dumbbell)
4
10 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
82%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
62%
62%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
62%
5
Incline Curl (Dumbbell)
4
10 reps
42%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
84%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
64%
64%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
64%
5
Incline Curl (Dumbbell)
4
10 reps
44%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
86%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
66%
66%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
66%
5
Incline Curl (Dumbbell)
4
10 reps
46%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
88%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
68%
68%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
68%
5
Incline Curl (Dumbbell)
4
10 reps
48%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
3 reps
90%
2
Bulgarian Split Squat (Barbell)
2
1
6 reps
5 reps
70%
70%
3
Back Extension
3
AMRAP
RPE 8
4
Skull Crusher
4
8 reps
70%
5
Incline Curl (Dumbbell)
4
10 reps
50%
Week 1
1 / 7 Weeks
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
65%
3
Nordic Curl
3 Sets
3-8 Reps
@10
4
Dip (Weighted)
3 Sets
8 Reps
40%
6A
Dragon Flag
3 Sets
5 Reps
@8
6B
Back Extension (Weighted)
3 Sets
8 Reps
50%
Day 4
1
Military Press (Barbell)
3 Sets
3 Reps
80%
2
Bulgarian Split Squat (Barbell)
2 Sets
1 Set
6 Reps
5 Reps
60%
60%
3
Back Extension
3 Sets
AMRAP
@8
4
Skull Crusher
4 Sets
8 Reps
60%
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
40%
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Military Press (Barbell)
3 Sets
8 Reps
60%
4
Pistol Squat
3 Sets
10 Reps
@8
5
Bench Press (Barbell)
3 Sets
10 Reps
60%
6A
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@8
6B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
75%
3
Chin-Up (Weighted)
3 Sets
8 Reps
10%
4
Plyometric Jumps
4 Sets
3-5 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
50%
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Handstand
3 Sets
45 secs
@8