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Miranda’s Strength Program

by Bodie S.
1 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 01:17
  • Last Edited
    Apr 23, 2025 10:10
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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
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 Pulldown
3 Sets
7-11 Reps
-
4
Face Pull
3 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 Press
3 Sets
7-11 Reps
-
3
Leg Extension
3 Sets
7-11 Reps
-
4
Seated Hamstring Curl
3 Sets
7-11 Reps
-
5
Cable Crunch
3 Sets
7-11 Reps
-
6
Seated Calf Raise
3 Sets
7-11 Reps
-