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STRENGHT AND SIZE!!

by Mostafa A.
1 athletes joined
5.0
(1 rating)

Program Description

Gain as much strength and weight as fast as possible for novice to intermediate lifters. If you are between intermediate and advanced, you can do a break after 2 days, so it's considered 6 days in an 8 days cycle

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 23, 2024 02:57
  • Last Edited
    Jun 18, 2025 09:06

Summary

Unleash your potential with the **Strength and Size!!** program, an 8-week journey designed to build muscle and enhance strength with just four workouts per week. This program focuses on compound movements like the High Bar Squat and Bench Press, complemented by targeted isolation exercises to ensure balanced development. Perfect for those with a garage gym setup, you'll gain the tools and techniques to sculpt your physique and elevate your lifting game. Get ready to push your limits and see real results!
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6-6
RPE 6.5-7.5
RPE 7.5-7.5
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7-7
RPE 7.5-8.5
RPE 8.5-9
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8-8
RPE 8.5-9
RPE 9-9
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 9-9.5
RPE 7-7.5
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
-
2
Leg Extension
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Weighted Single Leg Calf Raises
3
10-16 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Neck Curl
2
15-20 reps
-
7
Neck Extension
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6-6
RPE 6.5-7.5
RPE 7.5-7.5
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7-7
RPE 7.5-8.5
RPE 8.5-9
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8-8
RPE 8.5-9
RPE 9-9
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9-9.5
RPE 7-7.5
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
-
5
Overhead Tricep Extension (Cable)
3
12-16 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6-7
RPE 6.5-7.5
RPE 7.5-7.5
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5-7.5
RPE 8-8.5
RPE 8.5-9
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8-8
RPE 8.5-9
RPE 9-9
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 9-9.5
RPE 7-7.5
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Cable Crunch
3
8-12 reps
-
5
Weighted Single Leg Calf Raises
1
2
8-12 reps
8-12 reps
-
-
6
Neck Curl
3
15-20 reps
-
7
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6-6
RPE 6.5-7
RPE 7.5-7.5
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6.5-6.5
RPE 7-7.5
RPE 7.5-8
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5-7.5
RPE 8-8.5
RPE 8.5-8.5
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8.5-9
RPE 7-7.5
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Chin-Up (Weighted)
3
6-10 reps
-
3
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Bicep Curl (Barbell)
3
6-8 reps
-
6
Tricep Extension (Cable)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6-6
@6.5-7.5
@7.5-7.5
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-16 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6-6
@6.5-7.5
@7.5-7.5
2
Leg Extension
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Weighted Single Leg Calf Raises
3 Sets
10-16 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
6
Neck Curl
2 Sets
15-20 Reps
-
7
Neck Extension
2 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6-7
@6.5-7.5
@7.5-7.5
2
Front Squat (Barbell)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Cable Crunch
3 Sets
8-12 Reps
-
5
Weighted Single Leg Calf Raises
1 Set
2 Sets
8-12 Reps
8-12 Reps
-
-
6
Neck Curl
3 Sets
15-20 Reps
-
7
Neck Extension
3 Sets
15-20 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6-6
@6.5-7
@7.5-7.5
2
Chin-Up (Weighted)
3 Sets
6-10 Reps
-
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
-
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
6
Tricep Extension (Cable)
3 Sets
10-15 Reps
-