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Stronk

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Program Description

Stronk

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 05, 2024 01:46
  • Last Edited
    Jun 18, 2025 07:52

Summary

Unleash your inner strength with "Stronk," a comprehensive 12-week program designed to transform your physique and boost your performance. Committing to just four days a week, you'll tackle a variety of targeted workouts focusing on legs, shoulders, and more, utilizing a full gym setup. Each session features a mix of compound and isolation exercises, ensuring you build muscle while enhancing stability and endurance. Get ready to elevate your training and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Glutes
9.9%
Front Delts
9.1%
Lats
8.8%
Triceps
8.3%
Hamstrings
7.6%
Quadriceps
7%
Biceps
6.9%
Chest
6.3%
Middle Delts
6%
Lower Back
6%
Abs
5%
Rear Delts
3.1%
Calves
2.6%
Forearms
1%
Adductors
0.5%
Abductors
0.3%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Walking Lunge
3
20 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Rear Delt Cable
3
10-15 reps
-
5
Shrug (Dumbbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Front Raise
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Reverse Pec Deck
3
6-10 reps
-
5
Shrug (Barbell)
3
6-10 reps
-
6
Hanging Leg Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10+ reps
-
2
Barbell Row
3
6-10 reps
-
3
Lat Pulldown (Single Arm)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Bicep Curl (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
1-10 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Standing Pullover (Cable)
4
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
6-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-10 reps
-
4
Tricep Extension (Dumbbell)
3
6-10 reps
-
5
Back Extension
3
1-10 reps
-
6
Overhead Tricep Extension (Cable)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
6-10 Reps
-
4
Walking Lunge
3 Sets
20 Reps
-
5
Seated Calf Raise
3 Sets
6-10 Reps
-
Day 2
1
Military Press (Barbell)
3 Sets
6-10 Reps
-
2
Front Raise
3 Sets
6-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Rear Delt Cable
3 Sets
10-15 Reps
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5
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
6
Hanging Leg Raise
3 Sets
6-10 Reps
-
Day 3
1
Chin-Up (Bodyweight)
5 Sets
10+ Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
3
Chest Fly (Cable)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Back Extension
3 Sets
1-10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
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