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Saiyan Strength

by Mizan A.
5 athletes joined

Program Description

Strength Building

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2024 03:52
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unleash your inner warrior with the Saiyan Strength program! Over the course of 4 weeks, you'll engage in a powerful 5-day split designed to build raw strength and muscle mass. Each session focuses on compound and isolation movements, including barbell overhead presses, weighted pull-ups, and machine exercises, ensuring a comprehensive approach to upper body training. Get ready to push your limits and transform your physique with a structured regimen that balances intensity and recovery. Join the ranks of the strong and elevate your training today!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.4%
Lats
10.3%
Upper Back
9.7%
Chest
8.5%
Hamstrings
8.5%
Front Delts
8.3%
Biceps
7.4%
Middle Delts
7.1%
Triceps
7.1%
Quadriceps
5.7%
Lower Back
5.1%
Rear Delts
3.7%
Calves
2.8%
Abs
2.6%
Adductors
1.1%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
2
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6-9 reps
6-9 reps
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 8.5
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9.5
RPE 10
5
Cable Pull Across
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6-9 reps
6-9 reps
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 8.5
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9.5
RPE 10
5
Cable Pull Across
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6-9 reps
6-9 reps
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 8.5
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9.5
RPE 10
5
Cable Pull Across
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
6-9 reps
6-9 reps
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 8.5
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9.5
RPE 10
5
Cable Pull Across
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Barbell)
1
1
1
5-9 reps
5-9 reps
5-9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Barbell)
1
1
1
5-9 reps
5-9 reps
5-9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Barbell)
1
1
1
5-9 reps
5-9 reps
5-9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Hip Thrust (Barbell)
1
1
1
5-9 reps
5-9 reps
5-9 reps
RPE 9
RPE 9.5
RPE 10
5
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
Day 2
No exercises added to this day
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
6-9 Reps
6-9 Reps
@9.5
@10
3
Seated Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8.5
@9
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9.5
@10
5
Cable Pull Across
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
Day 4
No exercises added to this day
Day 5
1
Split Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9.5
@10
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10