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Athlete (Power, Strength, and Muscle)

by Jonah Bodart Quick
4 athletes joined

Program Description

This program should help build strength and muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting, Bodybuilding, Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2024 05:12
  • Last Edited
    Dec 09, 2024 02:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
1 reps
3 reps
80%
75%
2
Military Press (Barbell)
3
5 reps
60%
3
Trap Bar Deadlift
1
3
1 reps
5 reps
80%
60%
4
Lat Pulldown
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
83%
78%
2
Military Press (Barbell)
3
5 reps
65%
3
Trap Bar Deadlift
1
3
1 reps
5 reps
83%
65%
4
Lat Pulldown
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Military Press (Barbell)
4
4 reps
70%
3
Trap Bar Deadlift
1
3
1 reps
4 reps
85%
70%
4
Lat Pulldown
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
88%
83%
2
Military Press (Barbell)
4
3 reps
75%
3
Trap Bar Deadlift
1
3
1 reps
3 reps
88%
75%
4
Lat Pulldown
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Military Press (Barbell)
3
3 reps
80%
3
Trap Bar Deadlift
1
3
1 reps
3 reps
90%
80%
4
Lat Pulldown
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
-
2
Military Press (Barbell)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
60%
2
Military Press (Barbell)
2
5 reps
40%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Dip (Weighted)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
50%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
88%
78%
2
Dip (Weighted)
3
8 reps
55%
3
Pull-Up (Weighted)
3
8 reps
55%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Dip (Weighted)
3
5 reps
60%
3
Pull-Up (Weighted)
3
7 reps
55%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
93%
83%
2
Dip (Weighted)
5
5 reps
65%
3
Pull-Up (Weighted)
3
6 reps
63%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Dip (Weighted)
5
4 reps
70%
3
Pull-Up (Weighted)
3
5 reps
65%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
80%
2
Dip (Weighted)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Dip (Weighted)
2
20 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
2
Power Clean
3
5 reps
60%
3
Bench Press (Barbell)
3
8 reps
60%
4
Quarter Pin Squat
3
3 reps
75%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
83%
78%
2
Power Clean
3
5 reps
65%
3
Bench Press (Barbell)
3
8 reps
63%
4
Quarter Pin Squat
3
3 reps
78%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Power Clean
4
4 reps
70%
3
Bench Press (Barbell)
3
8 reps
65%
4
Quarter Pin Squat
3
3 reps
80%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
88%
83%
2
Power Clean
4
3 reps
75%
3
Bench Press (Barbell)
3
7 reps
68%
4
Quarter Pin Squat
3
3 reps
83%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Power Clean
3
3 reps
80%
3
Bench Press (Barbell)
3
6 reps
70%
4
Quarter Pin Squat
3
3 reps
85%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
-
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Power Clean
2
5 reps
40%
3
Bench Press (Barbell)
2
8 reps
50%
4
Box Jump
3
10 reps
-
5
Pistol Squat
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
85%
90%
2
Split Jerk
4
1
2 reps
1 reps
85%
90%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
85%
90%
2
Split Jerk
4
1
2 reps
1 reps
85%
90%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
88%
93%
2
Split Jerk
4
1
2 reps
1 reps
88%
93%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
88%
93%
2
Split Jerk
4
1
2 reps
1 reps
88%
93%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
90%
95%
2
Split Jerk
4
1
2 reps
1 reps
90%
95%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
-
2
Split Jerk
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Squat (Barbell)
2
5 reps
50%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Squat (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
83%
65%
2
Squat (Barbell)
3
6 reps
68%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Squat (Barbell)
2
1
5 reps
5 reps
70%
7%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
75%
2
Squat (Barbell)
3
5 reps
73%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Squat (Barbell)
3
5 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1
2 reps
1 reps
70%
75%
2
Split Jerk
3
1
2 reps
1 reps
70%
75%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Dip (Weighted)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
50%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Hammer Curl
3 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Hanging Leg Raise
2 Sets
10 Reps
-
Day 4
1
Snatch (Barbell)
5 Sets
1 Set
2 Reps
1 Reps
85%
90%
2
Split Jerk
4 Sets
1 Set
2 Reps
1 Reps
85%
90%
3
Leg Press
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Hack Squat
3 Sets
15 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Hip Adductor (Machine)
3 Sets
12 Reps
@8
9
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Power Clean
3 Sets
5 Reps
60%
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Quarter Pin Squat
3 Sets
3 Reps
75%
5
Box Jump
3 Sets
10 Reps
-
6
Pistol Squat
3 Sets
10 Reps
@8
Day 1
1
Front Squat (Paused)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Military Press (Barbell)
3 Sets
5 Reps
60%
3
Trap Bar Deadlift
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8