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Healthy Strength

by David L.
1 athletes joined
5.0
(1 rating)

Program Description

Progression Week 1: Focus on form and control Week 2: Add volume in either reps or weight Week 3: Challenge yourself in volume Week 4: Deload and recover Cycle Repeats At the start of each new cycle, aim to perform slightly more total work than in the previous one. First, focus on adding 1–2 extra reps within the prescribed rep range before increasing the load. When you’re ready to add weight, progress gradually: 2.5–5 lbs for upper body lifts and 5–10 lbs for lower body lifts. If you aren’t yet ready for more weight, stay at your current load but work toward the higher end of the rep range to maintain progression. Remember to go slow and perfect your form! This program is ideally meant to be used with a 2-day-per-week mobility/core circuit to be performed during a rest day. It will focus more on the support muscles necessary for joint health. It can be found here: https://www.boostcamp.app/users/Jmplr6-add-on-circut

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 05:28
  • Last Edited
    Aug 27, 2025 03:07

Summary

Unleash your potential with the **Holistic Strength** program, a comprehensive 12-week journey designed for balanced development across all major muscle groups. Committing just three days a week, you'll engage in a mix of upper body, lower body, and core stability workouts that incorporate both strength and functional movements. This program is perfect for those looking to enhance their overall strength and stability while utilizing a full gym setup. Get ready to build a stronger, more resilient body!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
14.3%
Hamstrings
10.4%
Lats
9%
Upper Back
8.9%
Abs
7.5%
Chest
6.6%
Triceps
6%
Front Delts
6%
Lower Back
4%
Biceps
4%
Middle Delts
3.3%
Calves
3.3%
Cardio
1.2%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
70%
3
Pull-Up (Band)
3
3-6 reps
70%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Bent Over Row (Barbell)
3
8-10 reps
70%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
80%
3
Pull-Up (Band)
3
3-6 reps
80%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
80%
5
Bent Over Row (Barbell)
3
8-10 reps
80%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
85%
3
Pull-Up (Band)
3
3-6 reps
85%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
85%
5
Bent Over Row (Barbell)
3
8-10 reps
85%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
2
8-10 reps
60%
3
Pull-Up (Band)
2
3-6 reps
60%
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
60%
5
Bent Over Row (Barbell)
2
8-10 reps
60%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
70%
3
Pull-Up (Band)
3
3-6 reps
70%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Bent Over Row (Barbell)
3
8-10 reps
70%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
80%
3
Pull-Up (Band)
3
3-6 reps
80%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
80%
5
Bent Over Row (Barbell)
3
8-10 reps
80%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
85%
3
Pull-Up (Band)
3
3-6 reps
85%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
85%
5
Bent Over Row (Barbell)
3
8-10 reps
85%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
2
8-10 reps
60%
3
Pull-Up (Band)
2
3-6 reps
60%
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
60%
5
Bent Over Row (Barbell)
2
8-10 reps
60%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
70%
3
Pull-Up (Band)
3
3-6 reps
70%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
70%
5
Bent Over Row (Barbell)
3
8-10 reps
70%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
80%
3
Pull-Up (Band)
3
3-6 reps
80%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
80%
5
Bent Over Row (Barbell)
3
8-10 reps
80%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
85%
3
Pull-Up (Band)
3
3-6 reps
85%
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
85%
5
Bent Over Row (Barbell)
3
8-10 reps
85%
6
Pallof Press
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
2
8-10 reps
60%
3
Pull-Up (Band)
2
3-6 reps
60%
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
60%
5
Bent Over Row (Barbell)
2
8-10 reps
60%
6
Pallof Press
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
70%
3
Romanian Deadlift (Barbell)
5
5-6 reps
70%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
80%
3
Romanian Deadlift (Barbell)
5
5-6 reps
80%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
85%
3
Romanian Deadlift (Barbell)
1
5-6 reps
85%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
3
5-6 reps
60%
3
Romanian Deadlift (Barbell)
3
5-6 reps
60%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 5
5
Standing Calf Raise
2
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
70%
3
Romanian Deadlift (Barbell)
5
5-6 reps
70%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
80%
3
Romanian Deadlift (Barbell)
5
5-6 reps
80%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
85%
3
Romanian Deadlift (Barbell)
1
5-6 reps
85%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
3
5-6 reps
60%
3
Romanian Deadlift (Barbell)
3
5-6 reps
60%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 5
5
Standing Calf Raise
2
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
70%
3
Romanian Deadlift (Barbell)
5
5-6 reps
70%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
80%
3
Romanian Deadlift (Barbell)
5
5-6 reps
80%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
5
5-6 reps
85%
3
Romanian Deadlift (Barbell)
1
5-6 reps
85%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Box Squat (Barbell)
3
5-6 reps
60%
3
Romanian Deadlift (Barbell)
3
5-6 reps
60%
4
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 5
5
Standing Calf Raise
2
8-10 reps
RPE 7
6
Wall Sit
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
4
Pull-Up (Band)
3
3-6 reps
70%
5
Hip Thrust (Barbell)
3
8-10 reps
70%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
80%
4
Seated Row (Cable)
3
8-10 reps
80%
5
Hip Thrust (Barbell)
3
8-10 reps
80%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
85%
4
Pull-Up (Band)
3
3-6 reps
85%
5
Hip Thrust (Barbell)
3
8-10 reps
85%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
60%
4
Seated Row (Cable)
2
8-10 reps
60%
5
Hamstring Curl
2
8-10 reps
60%
6
Russian Twist (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
4
Pull-Up (Band)
3
3-6 reps
70%
5
Hip Thrust (Barbell)
3
8-10 reps
70%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
80%
4
Seated Row (Cable)
3
8-10 reps
80%
5
Hip Thrust (Barbell)
3
8-10 reps
80%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
85%
4
Pull-Up (Band)
3
3-6 reps
85%
5
Hip Thrust (Barbell)
3
8-10 reps
85%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
60%
4
Seated Row (Cable)
2
8-10 reps
60%
5
Hamstring Curl
2
8-10 reps
60%
6
Russian Twist (Dumbbell)
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
4
Pull-Up (Band)
3
3-6 reps
70%
5
Hip Thrust (Barbell)
3
8-10 reps
70%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
80%
4
Seated Row (Cable)
3
8-10 reps
80%
5
Hip Thrust (Barbell)
3
8-10 reps
80%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
85%
4
Pull-Up (Band)
3
3-6 reps
85%
5
Hip Thrust (Barbell)
3
8-10 reps
85%
6
Russian Twist (Dumbbell)
2
30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
60%
4
Seated Row (Cable)
2
8-10 reps
60%
5
Hamstring Curl
2
8-10 reps
60%
6
Russian Twist (Dumbbell)
2
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Rowing Machine
1 Set
10 mins
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
70%
3
Pull-Up (Band)
3 Sets
3-6 Reps
70%
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
70%
5
Bent Over Row (Barbell)
3 Sets
8-10 Reps
70%
6
Pallof Press
2 Sets
10 Reps
@7
Day 2
1
Treadmill
1 Set
10 mins
-
2
Box Squat (Barbell)
5 Sets
5-6 Reps
70%
3
Romanian Deadlift (Barbell)
5 Sets
5-6 Reps
70%
4
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@7
5
Standing Calf Raise
3 Sets
8-10 Reps
@7
6
Wall Sit
2 Sets
1 mins
-
Day 3
1
Rowing Machine
1 Set
10 mins
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
70%
4
Pull-Up (Band)
3 Sets
3-6 Reps
70%
5
Hip Thrust (Barbell)
3 Sets
8-10 Reps
70%
6
Russian Twist (Dumbbell)
2 Sets
30 Reps
@8