logo
BoostcampPNG

Moon Strength

by Seongbak Moon
2 athletes joined

Program Description

Improve strength in 6 main lifts and practice olympic lifting Week1:5T2P Week2:3T1P Week3:Pause Week4:Pause for backoff set Week5,6:-

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2025 05:13
  • Last Edited
    Feb 18, 2025 02:17
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
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
Clean and Jerk
5
2 reps
70%
2
Chin-Up (Weighted)
2
6 reps
55%
3
Overhead Press (Barbell)
2
6 reps
55%
4
Squat (Barbell)
2
6 reps
55%
5
Bench Press (Barbell)
2
6 reps
55%
6
Deadlift (Barbell)
2
6 reps
55%
7
Pendlay Row
2
6 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
75%
2
Chin-Up (Weighted)
2
6 reps
65%
3
Overhead Press (Barbell)
2
6 reps
65%
4
Squat (Barbell)
2
6 reps
65%
5
Bench Press (Barbell)
2
6 reps
65%
6
Deadlift (Barbell)
2
6 reps
65%
7
Pendlay Row
2
6 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
75%
67%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
75%
67%
4
Squat (Barbell)
1
1
6 reps
6 reps
75%
67%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
75%
67%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
75%
67%
7
Pendlay Row
1
1
6 reps
6 reps
75%
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
70%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
80%
72%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
80%
72%
4
Squat (Barbell)
1
1
6 reps
6 reps
80%
72%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
80%
72%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
80%
72%
7
Pendlay Row
1
1
6 reps
6 reps
80%
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
75%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
85%
76%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
85%
76%
4
Squat (Barbell)
1
1
6 reps
6 reps
85%
76%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
85%
76%
6
Deadlift (Barbell)
1
1
5 reps
5 reps
85%
76%
7
Pendlay Row
1
1
6 reps
6 reps
85%
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
3 reps
1 reps
90%
92%
3
Overhead Press (Barbell)
1
1
3 reps
1 reps
90%
92%
4
Squat (Barbell)
1
1
3 reps
1 reps
90%
92%
5
Bench Press (Barbell)
1
1
3 reps
1 reps
90%
92%
6
Deadlift (Barbell)
1
1
3 reps
1 reps
90%
92%
7
Pendlay Row
1
1
3 reps
1 reps
90%
92%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
70%
2
Chin-Up (Weighted)
2
6 reps
60%
3
Overhead Press (Barbell)
2
6 reps
60%
4
Squat (Barbell)
2
6 reps
60%
5
Bench Press (Barbell)
2
6 reps
60%
6
Deadlift (Barbell)
2
6 reps
60%
7
Pendlay Row
2
6 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
75%
2
Chin-Up (Weighted)
2
6 reps
70%
3
Overhead Press (Barbell)
2
6 reps
70%
4
Squat (Barbell)
2
6 reps
70%
5
Bench Press (Barbell)
2
6 reps
70%
6
Deadlift (Barbell)
2
6 reps
70%
7
Pendlay Row
2
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
77%
69%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
77%
69%
4
Squat (Barbell)
1
1
6 reps
6 reps
77%
69%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
77%
69%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
77%
69%
7
Pendlay Row
1
1
6 reps
6 reps
77%
69%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
70%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
82%
74%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
82%
74%
4
Squat (Barbell)
1
1
6 reps
6 reps
82%
74%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
82%
74%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
82%
74%
7
Pendlay Row
1
1
6 reps
6 reps
82%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
75%
2
Chin-Up (Weighted)
1
1
5 reps
5 reps
87%
78%
3
Overhead Press (Barbell)
1
1
5 reps
5 reps
87%
78%
4
Squat (Barbell)
1
1
5 reps
5 reps
87%
78%
5
Bench Press (Barbell)
1
1
5 reps
5 reps
87%
78%
6
Deadlift (Barbell)
1
1
5 reps
5 reps
87%
78%
7
Pendlay Row
1
1
5 reps
5 reps
87%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
3 reps
1 reps
92%
95%
3
Overhead Press (Barbell)
1
1
3 reps
1 reps
92%
95%
4
Squat (Barbell)
1
1
3 reps
1 reps
92%
95%
5
Bench Press (Barbell)
1
1
3 reps
1 reps
92%
95%
6
Deadlift (Barbell)
1
1
3 reps
1 reps
92%
95%
7
Pendlay Row
1
1
3 reps
1 reps
92%
95%
Week 1
1 / 6 Weeks
Day 1
1
Clean and Jerk
5 Sets
2 Reps
70%
2
Chin-Up (Weighted)
2 Sets
6 Reps
55%
3
Overhead Press (Barbell)
2 Sets
6 Reps
55%
4
Squat (Barbell)
2 Sets
6 Reps
55%
5
Bench Press (Barbell)
2 Sets
6 Reps
55%
6
Deadlift (Barbell)
2 Sets
6 Reps
55%
7
Pendlay Row
2 Sets
6 Reps
55%
Day 2
1
Snatch (Barbell)
5 Sets
2 Reps
70%
2
Chin-Up (Weighted)
2 Sets
6 Reps
60%
3
Overhead Press (Barbell)
2 Sets
6 Reps
60%
4
Squat (Barbell)
2 Sets
6 Reps
60%
5
Bench Press (Barbell)
2 Sets
6 Reps
60%
6
Deadlift (Barbell)
2 Sets
6 Reps
60%
7
Pendlay Row
2 Sets
6 Reps
60%