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Periodisation - Strength Block A

by Fishmilk

Program Description

Utilising your recently built muscle mass to maximise strength gains. Four and a half weeks of progressively more intense training, followed by a week and a half of total rest and CNS recovery.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 08:12
  • Last Edited
    Sep 22, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Lats
13.4%
Triceps
12.8%
Quadriceps
10.9%
Glutes
8.7%
Hamstrings
7.8%
Chest
6.5%
Abs
6.5%
Biceps
5.6%
Front Delts
4.7%
Adductors
4.4%
Middle Delts
3.1%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
-
2
Pull-Up (Weighted)
2
5-6 reps
-
3
Dip (Weighted)
2
5-6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Pull-Up (Weighted)
3
5-6 reps
-
3
Dip (Weighted)
3
5-6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-5 reps
-
2
Pull-Up (Weighted)
4
4-5 reps
-
3
Dip (Weighted)
4
4-5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Pull-Up (Weighted)
3
3 reps
-
3
Dip (Weighted)
3
3 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5-8 reps
-
5
Hanging Leg Raise
2
5-8 reps
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
-
2
Pull-Up (Weighted)
2
1 reps
-
3
Dip (Weighted)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
-
2
Pull-Up (Weighted)
3
5-6 reps
-
3
Dip (Weighted)
3
5-6 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Pull-Up (Weighted)
4
5-6 reps
-
3
Dip (Weighted)
4
5-6 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Pull-Up (Weighted)
4
3 reps
-
3
Dip (Weighted)
4
3 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
-
2
Pull-Up (Weighted)
3
2 reps
-
3
Dip (Weighted)
3
2 reps
-
4
Bent Over Row (Barbell)
2
5-8 reps
-
5
Single Arm Farmer Carry
2
0.5 mins
-
6
Hammer Rotations L-R
2
5-8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5-6 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-6 Reps
-
3
Dip (Weighted)
2 Sets
5-6 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-8 Reps
-
5
Hanging Leg Raise
2 Sets
5-8 Reps
-
6
Hammer Rotations L-R
2 Sets
5-8 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5-6 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-6 Reps
-
3
Dip (Weighted)
3 Sets
5-6 Reps
-
4
Bent Over Row (Barbell)
2 Sets
5-8 Reps
-
5
Single Arm Farmer Carry
2 Sets
0.5 mins
-
6
Hammer Rotations L-R
2 Sets
5-8 Reps
-