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Holistic Strength

by David L.

Program Description

A weight training program tailored towards injury prevention. A Great option for those with loose ligaments. 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 REPEAT

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 05:28
  • Last Edited
    Aug 01, 2025 07:15
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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)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
5
5-6 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
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Bench Press (Dumbbell)
3
5-6 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
Side Plank
2
1 mins
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)
5
5-6 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
4
Seated Row (Cable)
3
8-10 reps
70%
5
Hip Thrust (Barbell)
3
8-10 reps
70%
6
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 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
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
85%
4
Seated Row (Cable)
3
8-10 reps
85%
5
Hip Thrust (Barbell)
3
8-10 reps
85%
6
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-6 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
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
4
Seated Row (Cable)
3
8-10 reps
70%
5
Hip Thrust (Barbell)
3
8-10 reps
70%
6
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 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
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
85%
4
Seated Row (Cable)
3
8-10 reps
85%
5
Hip Thrust (Barbell)
3
8-10 reps
85%
6
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-6 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
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
70%
4
Seated Row (Cable)
3
8-10 reps
70%
5
Hip Thrust (Barbell)
3
8-10 reps
70%
6
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 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
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
5
5-6 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
85%
4
Seated Row (Cable)
3
8-10 reps
85%
5
Hip Thrust (Barbell)
3
8-10 reps
85%
6
Pallof Press
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rowing Machine
1
10 mins
RPE 8
2
Incline Bench Press (Dumbbell)
3
5-6 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
Pallof Press
2
10 reps
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Rowing Machine
1 Set
10 mins
@8
2
Bench Press (Dumbbell)
5 Sets
5-6 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
Side Plank
2 Sets
1 mins
@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)
5 Sets
5-6 Reps
70%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
70%
4
Seated Row (Cable)
3 Sets
8-10 Reps
70%
5
Hip Thrust (Barbell)
3 Sets
8-10 Reps
70%
6
Pallof Press
2 Sets
10 Reps
@5