Stronk part 2

by Cailean D.

1 athletes joined

Program Description

To be more stronk

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Sep 21, 2025 02:37
Last Edited
Sep 24, 2025 04:21

Summary

**Stronk Part 2** is a focused 4-week program designed for those ready to elevate their strength training. With three sessions each week, you'll engage in powerful supersets that combine barbell and bodyweight exercises, targeting key muscle groups for maximum growth. Expect to build muscle through foundational lifts like the Squat and Deadlift, while also enhancing your upper body strength with Bench Press and Chin-Ups. Perfect for garage gym enthusiasts, this program will challenge your limits and transform your physique. Get ready to unleash your inner strength!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.1%

Glutes

12.2%

Hamstrings

10.3%

Chest

9.6%

Upper Back

8.7%

Abs

8.3%

Triceps

8.2%

Front Delts

7.1%

Lats

6.7%

Middle Delts

Lower Back

3.5%

Adductors

Biceps

1.9%

Rear Delts

1.9%

Forearms

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Squat (Barbell)

3 reps

Bench Press (Paused)

5 reps

Chin-Up (Bodyweight)

Incline Bench (Paused, Dumbbell)

6-8 reps

Single Arm Row (Dumbbell)

8-10 reps

Lunge (Dumbbell)

Side Plank

Day 1

Squat (Barbell)

3 reps

Bench Press (Paused)

5 reps

Chin-Up (Bodyweight)

Incline Bench (Paused, Dumbbell)

6-8 reps

Single Arm Row (Dumbbell)

8-10 reps

Lunge (Dumbbell)

Side Plank

Day 1

Squat (Barbell)

3 reps

Bench Press (Paused)

5 reps

Chin-Up (Bodyweight)

Incline Bench (Paused, Dumbbell)

6-8 reps

Single Arm Row (Dumbbell)

8-10 reps

Lunge (Dumbbell)

Side Plank

Day 1

Squat (Barbell)

3 reps

Bench Press (Paused)

5 reps

Chin-Up (Bodyweight)

Incline Bench (Paused, Dumbbell)

6-8 reps

Single Arm Row (Dumbbell)

8-10 reps

Lunge (Dumbbell)

Side Plank

Day 2

Overhead Press (Barbell)

3 reps

Deadlift (Barbell)

3 reps

Chin-Up (Bodyweight)

Romanian Deadlift (Dumbbell)

Plank

Day 2

Overhead Press (Barbell)

3 reps

Deadlift (Barbell)

3 reps

Chin-Up (Bodyweight)

Romanian Deadlift (Dumbbell)

Plank

Day 2

Overhead Press (Barbell)

3 reps

Deadlift (Barbell)

3 reps

Chin-Up (Bodyweight)

Romanian Deadlift (Dumbbell)

Plank

Day 2

Overhead Press (Barbell)

3 reps

Deadlift (Barbell)

3 reps

Chin-Up (Bodyweight)

Romanian Deadlift (Dumbbell)

Plank

Day 3

Bench Press (Close Grip)

5 reps

Squat (Paused)

3 reps

Chin-Up (Bodyweight)

Split Squat (Dumbbell)

8-10 reps

Face Pull

15 reps

Single Arm Floor Press

6-8 reps

Plank

Day 3

Bench Press (Close Grip)

5 reps

Squat (Paused)

3 reps

Chin-Up (Bodyweight)

Split Squat (Dumbbell)

8-10 reps

Face Pull

15 reps

Single Arm Floor Press

6-8 reps

Plank

Day 3

Bench Press (Close Grip)

5 reps

Squat (Paused)

3 reps

Chin-Up (Bodyweight)

Split Squat (Dumbbell)

8-10 reps

Face Pull

15 reps

Single Arm Floor Press

6-8 reps

Plank

Day 3

Bench Press (Close Grip)

5 reps

Squat (Paused)

3 reps

Chin-Up (Bodyweight)

Split Squat (Dumbbell)

8-10 reps

Face Pull

15 reps

Single Arm Floor Press

6-8 reps

Plank

Day 1

Squat (Barbell)

5 Sets

3 Reps

Bench Press (Paused)

5 Sets

5 Reps

Chin-Up (Bodyweight)

2 Sets

Incline Bench (Paused, Dumbbell)

3 Sets

6-8 Reps

Single Arm Row (Dumbbell)

3 Sets

8-10 Reps

Lunge (Dumbbell)

1 Set

Side Plank

2 Sets

Day 2

Overhead Press (Barbell)

5 Sets

3 Reps

Deadlift (Barbell)

5 Sets

3 Reps

Chin-Up (Bodyweight)

2 Sets

Romanian Deadlift (Dumbbell)

3 Sets

Plank

1 Set

Day 3

Bench Press (Close Grip)

4 Sets

5 Reps

Squat (Paused)

4 Sets

3 Reps

Chin-Up (Bodyweight)

2 Sets

Split Squat (Dumbbell)

3 Sets

8-10 Reps

Face Pull

3 Sets

15 Reps

Single Arm Floor Press

3 Sets

6-8 Reps

Plank

1 Set