The BodyProject Strength Cycle

by Tim Colledge

12 athletes joined

Program Description

To build strength and monitor progress!

Program Overview

Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Apr 23, 2024 04:05
Last Edited
Aug 09, 2024 07:39

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

Quadriceps

13.8%

Glutes

12.7%

Hamstrings

11.6%

Upper Back

8.9%

Front Delts

8.5%

Triceps

8.3%

Lats

7.9%

Chest

7.2%

Middle Delts

6.3%

Lower Back

6.2%

Abs

3.9%

Biceps

3.1%

Adductors

1.8%

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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

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

1

6-10 reps

6-10 reps

6-10 reps

6-10 reps

RPE 7.5-8.5

RPE 8-9

RPE 8.5-9.5

RPE 9-10

Day 1

1

Bulgarian Split Squat (Dumbbell)

1

10-12 reps

RPE 8

2

Deadlift (Dumbbell)

1

8-12 reps

RPE 8

Day 1

1

Front Squat (Paused)

1

1

1

1

5 reps

5 reps

5 reps

5 reps

RPE 7

RPE 8

RPE 9

RPE 9.5

2

Kettlebell Squat

1

8-12 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

1

10 reps

10 reps

10 reps

10 reps

RPE 7.5-8.5

RPE 8.5-9

RPE 9-9.5

RPE 9.5-10

2

Step-Up (Weighted)

1

10 reps

RPE 8-9

Day 2

1

Military Press (Barbell)

1

1

3-5 reps

3-5 reps

RPE 7.5

RPE 8

2

Overhead Press (Barbell)

1

AMRAP

RPE 10

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

10 reps

5 reps

3 reps

3 reps

5 reps

RPE 7

RPE 7.5

RPE 8

RPE 8.5

RPE 10

Day 2

1

Seated Shoulder Press (Dumbbell)

1

1

1

1

10 reps

10 reps

10 reps

10 reps

RPE 7.5-8.5

RPE 8.5-9

RPE 9-9.5

RPE 9.5-10

2

Push Up

1

AMRAP

RPE 8.5

Day 2

1

Push Press (Barbell)

1

5 reps

RPE 8-9

2

Bench Press (Dumbbell)

1

10 reps

RPE 8-9

Day 3

1

Romanian Deadlift (Barbell)

1

1

1

1

1

10 reps

5 reps

3 reps

2 reps

5 reps

RPE 7

RPE 7.5

RPE 7.5

RPE 7.5

RPE 10

Day 3

1

Horizontal Body Row

1

1

1

1

AMRAP

AMRAP

AMRAP

AMRAP

RPE 8

RPE 8.5

RPE 9

RPE 9.5

2

Chest Supported Row (Dumbbell)

1

12-15 reps

RPE 8.5

Day 3

1

Pull-Up (Assisted)

1

8-12 reps

RPE 8

2

Romanian Deadlift (Barbell)

1

1

1

6-10 reps

6-10 reps

6-10 reps

RPE 8

RPE 8.5

RPE 9

Day 3

1

Bent Over Row (Barbell)

1

10-12 reps

RPE 8

2

Pull-Up (Weighted)

1

1

1

1

3-5 reps

3-5 reps

3-5 reps

3-5 reps

RPE 7.5-8

RPE 8-8.5

RPE 8.5-9

RPE 9-10

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

6-10 Reps

@7.5-8.5

@8-9

@8.5-9.5

@9-10

Day 2

1

Military Press (Barbell)

2 Sets

1 Set

3-5 Reps

3-5 Reps

@7.5

@8

2

Overhead Press (Barbell)

1 Set

AMRAP

@10

Day 3

1

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

5 Reps

3 Reps

2 Reps

5 Reps

@7

@7.5

@7.5

@7.5

@10