Program Description
Get stronger
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 23, 2025 01:17
- Last EditedJun 18, 2025 12:58
Summary
Transform your strength with Miranda’s Strength Program, an 18-week journey designed for dedicated lifters ready to elevate their game. Committing just three days a week, you’ll engage in a balanced mix of push and pull workouts, focusing on compound lifts and targeted muscle training. Each session incorporates essential exercises like the bench press, deadlifts, and various machine movements to build power and endurance. Get ready to push your limits and unlock your full potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
-
2
Incline Chest Press (Machine)
3
7-11 reps
-
3
Pec Deck (Machine)
3
7-11 reps
-
4
Seated Shoulder Press (Dumbbell)
3
7-11 reps
-
5
Tricep Rope Push Down (Cable)
3
7-11 reps
-
6
Tricep Pushdown (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Lat Pulldown
3
7-11 reps
-
4
Face Pull
3
7-11 reps
-
5
Bicep Curl (Cable)
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Single Leg Press
3
7-11 reps
-
3
Leg Extension
3
7-11 reps
-
4
Seated Hamstring Curl
3
7-11 reps
-
5
Cable Crunch
3
7-11 reps
-
6
Seated Calf Raise
3
7-11 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Paused)5 Sets
5 Reps
-
2
Incline Chest Press (Machine)3 Sets
7-11 Reps
-
3
Pec Deck (Machine)3 Sets
7-11 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
7-11 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
7-11 Reps
-
6
Tricep Pushdown (Cable)3 Sets
7-11 Reps
-
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
-
2
Seated Row (Cable)3 Sets
7-11 Reps
-
3
Lat Pulldown3 Sets
7-11 Reps
-
4
Face Pull3 Sets
7-11 Reps
-
5
Bicep Curl (Cable)3 Sets
7-11 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Single Leg Press3 Sets
7-11 Reps
-
3
Leg Extension3 Sets
7-11 Reps
-
4
Seated Hamstring Curl3 Sets
7-11 Reps
-
5
Cable Crunch3 Sets
7-11 Reps
-
6
Seated Calf Raise3 Sets
7-11 Reps
-