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Strength training

by RACHNA NAMBIAR

Program Description

To strong 💪

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2025 02:02
  • Last Edited
    Jul 21, 2025 02:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Skull Crusher (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Skull Crusher (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Skull Crusher (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Skull Crusher (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Skull Crusher (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Skull Crusher (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Face Pull
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Face Pull
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Face Pull
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Face Pull
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Face Pull
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-12 reps
-
2
Face Pull
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Calf Raise (Machine)
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Calf Raise (Machine)
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Calf Raise (Machine)
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Calf Raise (Machine)
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Calf Raise (Machine)
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Calf Raise (Machine)
3
10-12 reps
-
4
Lying Leg Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-12 reps
-
2
Bicycle Crunch
3
10-12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
4
Wrist Curls
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-12 reps
-
2
Bicycle Crunch
3
10-12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
4
Wrist Curls
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-12 reps
-
2
Bicycle Crunch
3
10-12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
4
Wrist Curls
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-12 reps
-
2
Bicycle Crunch
3
10-12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
4
Wrist Curls
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-12 reps
-
2
Bicycle Crunch
3
10-12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
4
Wrist Curls
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
10-12 reps
-
2
Bicycle Crunch
3
10-12 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10-12 reps
-
4
Wrist Curls
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
12-15 reps
-
1B
Reverse Lunge (Dumbbell)
3
12-15 reps
-
2A
Bent Over Row (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Bicep Curl To Shoulder Press
3
12-15 reps
-
3B
Tricep Kickback
3
12-15 reps
-
4A
Kettlebell Swing
1
2
12-1512 reps
12-15 reps
-
-
4B
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
12-15 reps
-
1B
Reverse Lunge (Dumbbell)
3
12-15 reps
-
2A
Bent Over Row (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Bicep Curl To Shoulder Press
3
12-15 reps
-
3B
Tricep Kickback
3
12-15 reps
-
4A
Kettlebell Swing
1
2
12-1512 reps
12-15 reps
-
-
4B
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
12-15 reps
-
1B
Reverse Lunge (Dumbbell)
3
12-15 reps
-
2A
Bent Over Row (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Bicep Curl To Shoulder Press
3
12-15 reps
-
3B
Tricep Kickback
3
12-15 reps
-
4A
Kettlebell Swing
1
2
12-1512 reps
12-15 reps
-
-
4B
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
12-15 reps
-
1B
Reverse Lunge (Dumbbell)
3
12-15 reps
-
2A
Bent Over Row (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Bicep Curl To Shoulder Press
3
12-15 reps
-
3B
Tricep Kickback
3
12-15 reps
-
4A
Kettlebell Swing
1
2
12-1512 reps
12-15 reps
-
-
4B
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
12-15 reps
-
1B
Reverse Lunge (Dumbbell)
3
12-15 reps
-
2A
Bent Over Row (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Bicep Curl To Shoulder Press
3
12-15 reps
-
3B
Tricep Kickback
3
12-15 reps
-
4A
Kettlebell Swing
1
2
12-1512 reps
12-15 reps
-
-
4B
Russian Twist (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
3
12-15 reps
-
1B
Reverse Lunge (Dumbbell)
3
12-15 reps
-
2A
Bent Over Row (Dumbbell)
3
12-15 reps
-
2B
Bench Press (Dumbbell)
3
12-15 reps
-
3A
Bicep Curl To Shoulder Press
3
12-15 reps
-
3B
Tricep Kickback
3
12-15 reps
-
4A
Kettlebell Swing
1
2
12-1512 reps
12-15 reps
-
-
4B
Russian Twist (Dumbbell)
3
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Hammer Curl
3 Sets
10-12 Reps
-
2
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
-
Day 2
1
Pec Deck (Machine)
3 Sets
10-12 Reps
-
2
Face Pull
3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
-
Day 4
1
Leg Extension
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Calf Raise (Machine)
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
Day 5
1
Lying Leg Raise
3 Sets
10-12 Reps
-
2
Bicycle Crunch
3 Sets
10-12 Reps
-
3
Reverse Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
-
4
Wrist Curls
3 Sets
10-12 Reps
-
Day 6
1A
Squat (Dumbbell)
3 Sets
12-15 Reps
-
1B
Reverse Lunge (Dumbbell)
3 Sets
12-15 Reps
-
2A
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
-
2B
Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
3A
Bicep Curl To Shoulder Press
3 Sets
12-15 Reps
-
3B
Tricep Kickback
3 Sets
12-15 Reps
-
4A
Kettlebell Swing
1 Set
2 Sets
12-1512 Reps
12-15 Reps
-
-
4B
Russian Twist (Dumbbell)
3 Sets
12-15 Reps
-