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BoostcampPNG

Absolute Strength

by Florea G.

Program Description

Increase absolute and relative strength

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 14, 2025 09:03
  • Last Edited
    Jan 14, 2025 09:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3
1
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Power Clean
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
4
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
5
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3
1
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Power Clean
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
4
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
5
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3
1
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Power Clean
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
4
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
5
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1
1
3
1
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
70%
75%
80%
85%
90%
95%
2
Power Clean
1
1
1
1
1
2 reps
2 reps
2 reps
2 reps
2 reps
70%
75%
80%
85%
90%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
4
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
5
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
65%
70%
75%
80%
90%
95%
Week 1
1 / 4 Weeks
Day 1
1
Power Snatch
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
2 Reps
2 Reps
2 Reps
1 Reps
1 Reps
1 Reps
70%
75%
80%
85%
90%
95%
2
Power Clean
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
70%
75%
80%
85%
90%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
70%
75%
80%
90%
95%
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
70%
75%
80%
90%
95%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
70%
75%
80%
90%
95%