logo
BoostcampPNG

The Power5 Blueprint

by Amadeo Z.
2 athletes joined

Program Description

Key Features: • Outdoor Workouts: Utilize pull-up bars, dip bars, and bodyweight variations for maximum strength. • Home Strength Training: Use dumbbells, barbells, and resistance bands for progressive overload. • Core Focus: Strengthen your abs, lower back, and hips for better stability and performance. • Running Sessions: Combine short and long runs to improve endurance and burn fat. • Mobility Work: Target hips, knees, and lower back to reduce pain and increase flexibility. How Long Should You Follow This Plan? This plan is designed for 6-8 weeks, depending on your progress and goals. After this period, you can adjust the volume, intensity, or variations to continue challenging your body.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2024 08:13
  • Last Edited
    Dec 18, 2024 09:44
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
3
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
-
-
4
Wide Grip Pull-Up
1
2
8 reps
6 reps
-
-
5
Dip (Bodyweight)
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Inverted Row
2
1
15 reps
12 reps
-
-
7
Monastery Tricep Extension
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
3
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
-
-
4
Wide Grip Pull-Up
1
2
8 reps
6 reps
-
-
5
Dip (Bodyweight)
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Inverted Row
2
1
15 reps
12 reps
-
-
7
Monastery Tricep Extension
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
-
-
-
3
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
-
-
4
Wide Grip Pull-Up
1
2
8 reps
6 reps
-
-
5
Dip (Bodyweight)
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Inverted Row
2
1
15 reps
12 reps
-
-
7
Monastery Tricep Extension
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
-
-
-
3
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
-
-
4
Wide Grip Pull-Up
1
2
8 reps
6 reps
-
-
5
Dip (Bodyweight)
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Inverted Row
2
1
15 reps
12 reps
-
-
7
Monastery Tricep Extension
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
-
-
-
3
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
-
-
4
Wide Grip Pull-Up
1
2
8 reps
6 reps
-
-
5
Dip (Bodyweight)
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Inverted Row
2
1
15 reps
12 reps
-
-
7
Monastery Tricep Extension
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
-
-
-
3
Pull-Up (Bodyweight)
2
1
8 reps
6 reps
-
-
4
Wide Grip Pull-Up
1
2
8 reps
6 reps
-
-
5
Dip (Bodyweight)
2
1
1
15 reps
12 reps
10 reps
-
-
-
6
Inverted Row
2
1
15 reps
12 reps
-
-
7
Monastery Tricep Extension
1
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 6
2
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
10 reps
10 reps
8 reps
RPE 6
-
-
3
Pull-Up (Bodyweight)
3
6 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
Inverted Row
2
1
15 reps
10 reps
-
-
7
Monastery Tricep Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Pull-Up (Neutral Grip, Bodyweight)
1
3
12 reps
12 reps
RPE 8
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Wide Grip Pull-Up
3
6 reps
-
5
Dip (Bodyweight)
3
1
20 reps
15 reps
-
-
6
Inverted Row
3
15 reps
-
7
Monastery Tricep Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
65 mins
RPE 6
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
65 mins
RPE 8
2
Ab Wheel
4
20 reps
-
3
Russian Twist (Dumbbell)
4
30 reps
-
4
Bird Dog
3
15 reps
-
5
Plank
1
1 mins
-
6
Side Plank
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
10 reps
10 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
-
3
Standing Calf Raise
4
15 reps
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
10 reps
10 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
-
3
Standing Calf Raise
4
15 reps
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
10 reps
10 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
-
3
Standing Calf Raise
4
15 reps
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
12 reps
12 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
12 reps
RPE 7.5
-
3
Standing Calf Raise
2
2
20 reps
15 reps
-
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
12 reps
12 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
12 reps
RPE 7.5
-
3
Standing Calf Raise
2
2
20 reps
15 reps
-
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
12 reps
12 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
12 reps
RPE 7.5
-
3
Standing Calf Raise
2
2
20 reps
15 reps
-
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
12 reps
12 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
12 reps
RPE 7.5
-
3
Standing Calf Raise
2
2
20 reps
15 reps
-
-
4
Stretching
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Deadlift
1
3
12 reps
12 reps
RPE 8.5
-
2
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
12 reps
RPE 7.5
-
3
Standing Calf Raise
2
2
20 reps
15 reps
-
-
4
Stretching
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
30 reps
25 reps
20 reps
-
-
-
2
Push Up (Incline)
2
1
12 reps
10 reps
-
-
3
Deficit Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Overhead Press (Barbell)
3
1
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
30 reps
25 reps
20 reps
-
-
-
2
Push Up (Incline)
2
1
12 reps
10 reps
-
-
3
Deficit Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Overhead Press (Barbell)
3
1
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
30 reps
25 reps
20 reps
-
-
-
2
Push Up (Incline)
2
1
12 reps
10 reps
-
-
3
Deficit Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Overhead Press (Barbell)
3
1
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
2
1
30 reps
25 reps
20 reps
-
-
-
2
Push Up (Incline)
2
1
12 reps
10 reps
-
-
3
Deficit Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Overhead Press (Barbell)
3
1
12 reps
10 reps
-
-
5
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
30 reps
25 reps
-
-
2
Push Up (Incline)
3
12 reps
-
3
Deficit Push Up
1
2
15 reps
12 reps
-
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
2
30 reps
25 reps
-
-
2
Push Up (Incline)
3
12 reps
-
3
Deficit Push Up
1
2
15 reps
12 reps
-
-
4
Overhead Press (Barbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
2
2
15 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
3
25 reps
20 reps
-
-
2
Push Up (Incline)
3
12 reps
-
3
Deficit Push Up
3
12 reps
-
4
Overhead Press (Barbell)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
25 reps
-
2
Push Up (Incline)
3
15 reps
-
3
Deficit Push Up
3
12 reps
-
4
Overhead Press (Barbell)
3
1
15 reps
12 reps
-
-
5
Lateral Raise (Dumbbell)
3
1
15 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Pull-Up (Bodyweight)
1
1
2
12 reps
11 reps
10 reps
-
-
-
3
Dip (Bodyweight)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
1
1
2
20 reps
18 reps
15 reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
-
2A
Pull-Up (Bodyweight)
1
1
2
12 reps
11 reps
10 reps
-
-
-
3
Dip (Bodyweight)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
1
1
2
20 reps
18 reps
15 reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Pull-Up (Bodyweight)
1
1
2
12 reps
11 reps
10 reps
-
-
-
3
Dip (Bodyweight)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
1
1
2
20 reps
18 reps
15 reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Pull-Up (Bodyweight)
1
1
2
12 reps
11 reps
10 reps
-
-
-
3
Dip (Bodyweight)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
1
1
2
20 reps
18 reps
15 reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Pull-Up (Bodyweight)
1
1
2
12 reps
11 reps
10 reps
-
-
-
3
Dip (Bodyweight)
1
1
1
1
15 reps
14 reps
13 reps
12 reps
-
-
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
1
1
2
20 reps
18 reps
15 reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Pull-Up (Bodyweight)
2
2
12 reps
10 reps
-
-
3
Dip (Bodyweight)
2
2
15 reps
12 reps
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
2
2
20 reps
15 reps
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
-
2A
Pull-Up (Bodyweight)
4
10 reps
-
3
Dip (Bodyweight)
4
12 reps
-
4
Inverted Row
2
2
15 reps
10 reps
-
-
5
Narrow Push Up
4
15 reps
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
2A
Pull-Up (Bodyweight)
2
2
12 reps
10 reps
-
-
3
Dip (Bodyweight)
2
2
15 reps
12 reps
-
-
4
Inverted Row
2
2
15 reps
12 reps
-
-
5
Narrow Push Up
2
2
20 reps
15 reps
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1
1
1
0.5 mins
0.4 mins
0.3 mins
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Cardio
1 Set
20 mins
@6
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
-
-
-
3
Pull-Up (Bodyweight)
2 Sets
1 Set
8 Reps
6 Reps
-
-
4
Wide Grip Pull-Up
1 Set
2 Sets
8 Reps
6 Reps
-
-
5
Dip (Bodyweight)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Inverted Row
2 Sets
1 Set
15 Reps
12 Reps
-
-
7
Monastery Tricep Extension
1 Set
2 Sets
12 Reps
10 Reps
-
-
Day 2
1
Cardio
1 Set
40 mins
@6
2
Ab Wheel
4 Sets
20 Reps
-
3
Russian Twist (Dumbbell)
4 Sets
30 Reps
-
4
Bird Dog
3 Sets
15 Reps
-
5
Plank
1 Set
1 mins
-
6
Side Plank
2 Sets
0.5 mins
-
Day 3
1
Single Leg Deadlift
1 Set
3 Sets
10 Reps
10 Reps
@8.5
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@7.5
-
3
Standing Calf Raise
4 Sets
15 Reps
-
4
Stretching
1 Set
20 mins
-
Day 4
1
Push Up
1 Set
2 Sets
1 Set
30 Reps
25 Reps
20 Reps
-
-
-
2
Push Up (Incline)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Deficit Push Up
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Overhead Press (Barbell)
3 Sets
1 Set
12 Reps
10 Reps
-
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
Day 5
1
Cardio
1 Set
20 mins
-
2A
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
12 Reps
11 Reps
10 Reps
-
-
-
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
-
-
-
-
4
Inverted Row
2 Sets
2 Sets
15 Reps
12 Reps
-
-
5
Narrow Push Up
1 Set
1 Set
2 Sets
20 Reps
18 Reps
15 Reps
-
-
-
6
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
0.5 mins
0.4 mins
0.3 mins
-
-
-
7A
Dip (Bodyweight)
1 Set
1 Set
1 Set
0.5 mins
0.4 mins
0.3 mins
-
-
-