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Strength training

by RACH

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
    Aug 17, 2025 03:14

Summary

Transform your physique with this comprehensive 6-week strength training program designed for dedicated lifters. Committing to six days a week, you’ll engage in targeted workouts focusing on major muscle groups, including arms, chest, back, and shoulders. Each session features a blend of free weights and machines, ensuring you build strength and muscle definition effectively. Get ready to challenge yourself and see significant gains as you progress through this structured plan!

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
10.9%
Upper Back
10.9%
Abs
10.7%
Quadriceps
9.2%
Hamstrings
8.8%
Front Delts
8.5%
Biceps
6.8%
Chest
6.6%
Glutes
5.7%
Lats
5.7%
Middle Delts
4.4%
Forearms
3.5%
Rear Delts
2.2%
Adductors
2.2%
Calves
2.2%
Lower Back
1.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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
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 (Dumbbell)
3
12-15 reps
-
3
Calf Raise (Machine)
3
12-15 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 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
-
Day 4
1
Leg Extension
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
3
Calf Raise (Machine)
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-