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Saad strength program

by Saad A.

Program Description

Unlock your strength potential with the Saad Strength Program, a comprehensive 6-week journey designed for intermediate to advanced lifters. Comprising 24 sessions, this program combines heavy compound lifts and targeted accessory work to build muscle and enhance overall performance. Expect a mix of barbell and bodyweight exercises, including squats, deadlifts, and bench presses, all tailored to challenge your limits. Get ready to transform your physique and elevate your training game with this structured and effective approach!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2025 07:58
  • Last Edited
    Jul 23, 2025 09:51

Summary

The Saad Strength Program is a comprehensive 6-week training regimen designed for serious lifters looking to build strength and muscle across all major muscle groups. With four focused training days each week, you'll engage in a variety of compound and isolation movements, including barbell squats, deadlifts, and bench presses, ensuring a balanced approach to strength development. This program is tailored to challenge your limits and enhance your performance, whether you're a beginner or an experienced athlete. Get ready to transform your physique and elevate your strength game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Ab Wheel
3
-
8
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Ab Wheel
3
-
8
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Ab Wheel
3
-
8
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Ab Wheel
3
-
8
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Ab Wheel
3
-
8
Light Jog
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
AMRAP
-
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Ab Wheel
3
-
8
Light Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Split Squat (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Split Squat (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Split Squat (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Split Squat (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Split Squat (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Split Squat (Bodyweight)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Farmer's Walk (Weighted)
2
1 mins
-
7
Cardio
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Scapular Pull-Up
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Jump Rope
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Scapular Pull-Up
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Jump Rope
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Scapular Pull-Up
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Jump Rope
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Scapular Pull-Up
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Jump Rope
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Scapular Pull-Up
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Jump Rope
1
10-15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Scapular Pull-Up
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Hanging Knee Raise
3
12 reps
-
8
Jump Rope
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Band)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Rope
3
AMRAP
-
6
Single Arm Farmer Carry
2
-
7
Ab Wheel
3
-
8
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Band)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Rope
3
AMRAP
-
6
Single Arm Farmer Carry
2
-
7
Ab Wheel
3
-
8
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Band)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Rope
3
AMRAP
-
6
Single Arm Farmer Carry
2
-
7
Ab Wheel
3
-
8
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Band)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Rope
3
AMRAP
-
6
Single Arm Farmer Carry
2
-
7
Ab Wheel
3
-
8
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Band)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Rope
3
AMRAP
-
6
Single Arm Farmer Carry
2
-
7
Ab Wheel
3
-
8
Cardio
1
10-15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Goblet Squat
3
8 reps
-
3
Hip Thrust (Band)
3
12 reps
-
4
Kettlebell Swing
3
15 reps
-
5
Rope
3
AMRAP
-
6
Single Arm Farmer Carry
2
-
7
Ab Wheel
3
-
8
Cardio
1
10-15 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Split Squat (Bodyweight)
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Step-Up (Weighted)
2 Sets
10 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Farmer's Walk (Weighted)
2 Sets
1 mins
-
7
Cardio
1 Set
10-15 mins
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Assisted)
3 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
-
8
Light Jog
1 Set
15 mins
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Scapular Pull-Up
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Hanging Knee Raise
3 Sets
12 Reps
-
8
Jump Rope
1 Set
10-15 mins
-
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Goblet Squat
3 Sets
8 Reps
-
3
Hip Thrust (Band)
3 Sets
12 Reps
-
4
Kettlebell Swing
3 Sets
15 Reps
-
5
Rope
3 Sets
AMRAP
-
6
Single Arm Farmer Carry
2 Sets
-
7
Ab Wheel
3 Sets
-
8
Cardio
1 Set
10-15 mins
-