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Strength and scise fun for me

by Joshua S.
1 athletes joined

Program Description

This is a novice friendly program, focused on building overall and relative strength while also focussing on hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 10, 2025 11:55
  • Last Edited
    Jun 18, 2025 11:31

Summary

Unleash your potential with "Strength and Scise Fun for Me," a dynamic 5-week program designed to build strength and enhance your physique. Committing just three days a week, you'll engage in targeted workouts that focus on both lower and upper body strength, featuring exercises like Platz Squats and Deadlifts. Each session is crafted to push your limits and maximize muscle engagement, ensuring you see real progress. Get ready to transform your training routine and enjoy the journey to a stronger, more confident you!
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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
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
8-15 reps
RPE 8.5
2
Hack Squat
3
8-15 reps
RPE 8.5
3
Lying Leg Curl
3
8-15 reps
RPE 8.5
4
Standing Calf Raise
3
8-15 reps
RPE 8.5
5
Dragon Flag
2
6-10 reps
RPE 8.5
6
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8.5
2
Dip (Weighted)
2
8-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 8.5
4
Tricep Pushdown (Straight Bar)
2
8-15 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8.5
7
Hanging Leg Raise
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8.5
2
Lat Pulldown
3
8-15 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Hammer Curl
2
8-15 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 8.5
Week 1
1 / 5 Weeks
Day 1
1
Platz Squat
4 Sets
8-15 Reps
@8.5
2
Hack Squat
3 Sets
8-15 Reps
@8.5
3
Lying Leg Curl
3 Sets
8-15 Reps
@8.5
4
Standing Calf Raise
3 Sets
8-15 Reps
@8.5
5
Dragon Flag
2 Sets
6-10 Reps
@8.5
6
Hanging Leg Raise
2 Sets
8-15 Reps
@8.5
Day 3
1
Deadlift (Barbell)
2 Sets
6-10 Reps
@8.5
2
Lat Pulldown
3 Sets
8-15 Reps
@8.5
3
Single Arm Row (Dumbbell)
2 Sets
8-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-15 Reps
@8.5
5
Hammer Curl
2 Sets
8-15 Reps
@8.5
6
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@8.5
Day 2
1
Incline Bench Press (Barbell)
2 Sets
8-15 Reps
@8.5
2
Dip (Weighted)
2 Sets
8-15 Reps
@8.5
3
Pec Fly (Dumbbell)
2 Sets
8-15 Reps
@8.5
4
Tricep Pushdown (Straight Bar)
2 Sets
8-15 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8.5
7
Hanging Leg Raise
2 Sets
8-15 Reps
@8.5