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Halli power

by Hallgrimur P.

Program Description

q

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 19, 2025 03:36
  • Last Edited
    Jan 19, 2025 04:07
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2A
Squat (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2A
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2A
Squat (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
4 reps
3 reps
2 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 7
RPE 8.5
RPE 10
2A
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
1
1
1
4 reps
3 reps
2 reps
2 reps
RPE 7
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
5 reps
5 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
4 reps
4 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
3 reps
3 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
3 reps
3 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
6 reps
6 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Power Clean
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@8
@8.5
@9
2B
Box Jump
4 Sets
5 Reps
@6
3A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@8
@9
3B
Nordic Curl
3 Sets
6 Reps
@8.5
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@8
@9
@9.5
5A
Copenhagen Plank
2 Sets
1 Set
0.3 mins
3 mins
@7
@7
5B
Hanging Toes To Bar
3 Sets
AMRAP
@8
Day 2
1
Hang Power Clean
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2A
Trap Bar Deadlift
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
2B
Forward Jump
4 Sets
4 Reps
@6
3A
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
4A
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
4B
Plank (Weighted)
3 Sets
45 mins
@8
Day 3
1
Split Jerk
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
2
Split Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
@8
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3B
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
4A
Lying Leg Raise
3 Sets
15 Reps
@7
4B
Single Leg Calf Raise
3 Sets
1 mins
@7
5
skjaldbaka
3 Sets
2 Reps
@9