logo
BoostcampPNG

Mando's Strength Program

by Armando Cebreros
2 athletes joined

Program Description

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2025 12:43
  • Last Edited
    Mar 01, 2026 07:15
Muscle Engagement
Front
Back
MuscleSet
Lats
13.5%
Upper Back
11.9%
Quadriceps
10.7%
Glutes
9.2%
Triceps
9%
Front Delts
9%
Middle Delts
8.5%
Hamstrings
8.1%
Chest
6%
Biceps
6%
Adductors
4.2%
Abs
2%
Lower Back
1.6%
Full-Body
0.2%
Rear Delts
0.2%
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
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
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Leg Extension
4
10-15 reps
-
4
Leg Curl
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
-
3
Deadlift Variation
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
85%
2
Deadlift (Barbell)
2
4-6 reps
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
90%
93%
2
Deadlift Variation
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
97%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
67%
70%
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deload Excercises
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
67%
75%
77%
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Rope Push Down (Cable)
4
10-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-
8-
6-8 reps
72%
77%
82%
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
88%
90%
2
Bent Over Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
97%
2
Bent Over Row (Barbell)
1
2
8 reps
6 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Lat Pulldown
1
2
8 reps
6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
67%
75%
77%
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
2
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
82%
2
Squat (Barbell)
8
2
3 reps
-
-
3
Deadlift Variation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
87%
2
Deadlift Variation
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-
1-2 reps
92%
95%
2
Deadlift (Barbell)
1
1
3-
1-2 reps
92%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
97%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-
8-
6-8 reps
72%
77%
82%
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
87%
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
90%
95%
2
Bent Over Row (Barbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
77%
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
-
-
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
67%
75%
77%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
4
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
67%
75%
77%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
4
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Leg Extension
4 Sets
10-15 Reps
-
4
Leg Curl
4 Sets
10-15 Reps
-