Program Description
This is for intermediate to advanced athletes looking to increase sprint speed. This program is based on the video "Perfect Training Split For Sprint Speed" by garage strength. The program has 4 days, leg power day, athlete day, impulse day, and I added an upper body day based on another video by garage strength.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 18, 2024 10:32
- Last EditedJan 23, 2025 09:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
2 reps
-
2
Bulgarian Split Squat (Barbell)
5
7 reps
-
3A
Split Squat (Bodyweight)
4
5 reps
-
3B
Nordic Curl
4
7 reps
-
4
Side Bend (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-10 reps
-
1B
Single Leg Romanian Deadlift
4
7-10 reps
-
2A
Floor Press (Dumbbell)
4
10-15 reps
-
2B
Pull-Up (Weighted)
4
5-10 reps
-
3A
Push Up
4
5-10 reps
-
3B
Dumbbell Row
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
3 mins
-
2A
Pogo Jump
5
9 reps
-
2B
Lateral Box Jump
5
3 reps
-
3A
Forward Jump
4
3 reps
-
3B
Skater Hop
5
3 reps
-
4
Dumbell Drop Snatch
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
-
2
Box Squat (Barbell)
4
1
7 reps
12 reps
-
-
3A
Cossack Squat
5
4 reps
-
3B
Lunge (Dumbbell)
5
4 reps
-
4
Euro Step Drill With Plate
5
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
5-45 mins
-
Week 1
1 / 12 Weeks
Day 4
1
Power Snatch5 Sets
2 Reps
-
2
Box Squat (Barbell)4 Sets
1 Set
7 Reps
12 Reps
-
-
3A
Cossack Squat5 Sets
4 Reps
-
3B
Lunge (Dumbbell)5 Sets
4 Reps
-
4
Euro Step Drill With Plate5 Sets
3 Reps
-
Day 1
1
Hang Power Clean5 Sets
2 Reps
-
2
Bulgarian Split Squat (Barbell)5 Sets
7 Reps
-
3A
Split Squat (Bodyweight)4 Sets
5 Reps
-
3B
Nordic Curl4 Sets
7 Reps
-
4
Side Bend (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Walk1 Set
3 mins
-
2A
Pogo Jump5 Sets
9 Reps
-
2B
Lateral Box Jump5 Sets
3 Reps
-
3A
Forward Jump4 Sets
3 Reps
-
3B
Skater Hop5 Sets
3 Reps
-
4
Dumbell Drop Snatch5 Sets
3 Reps
-
Day 5
1
Sprint1 Set
5-45 mins
-
Day 2
1A
Bench Press (Dumbbell)2 Sets
5-10 Reps
-
1B
Single Leg Romanian Deadlift4 Sets
7-10 Reps
-
2A
Floor Press (Dumbbell)4 Sets
10-15 Reps
-
2B
Pull-Up (Weighted)4 Sets
5-10 Reps
-
3A
Push Up4 Sets
5-10 Reps
-
3B
Dumbbell Row3 Sets
5-10 Reps
-