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Laxa Strength (1)

by Ken Freidrich Laxa
6 athletes joined

Program Description

To gain Strength and be more explosive. It helps you to jump higher run faster, this is very essential to every athlete.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 05, 2024 09:17
  • Last Edited
    Aug 26, 2024 12:09
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Power Clean
4
6 reps
80%
4
Hip Thrust (Barbell)
4
6 reps
80%
5
Landmine Twist
4
12 reps
6
Ab Wheel
4
12 reps
7
Plank
3
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
3
Deadlift (Barbell)
3
8 reps
80%
4
Power Clean
1
10 reps
80%
5
Power Clean
5
3 reps
6
Hip Thrust (Barbell)
1
10 reps
80%
7
Hip Thrust (Barbell)
5
3 reps
8
Landmine Twist
4
12 reps
9
Plank
3
60 mins
10
Ab Wheel
3
12 reps
11
Abs Crunch (Weighted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Deadlift (Barbell)
2
6 reps
85%
3
Power Clean
3
6 reps
85%
4
Hip Thrust (Barbell)
3
6 reps
85%
5
Landmine Twist
3
12 reps
6
Ab Wheel
3
12 reps
7
Abs Crunch (Weighted)
5
12 reps
8
Plank
3
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
2
6 reps
90%
3
Power Clean
3
3 reps
90%
4
Hip Thrust (Barbell)
3
3 reps
90%
5
Ab Wheel
3
12 reps
6
Plank
3
60 mins
7
Abs Crunch (Weighted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
95%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
65%
70%
70%
3
Power Clean
1
4 reps
95%
4
Hip Thrust (Barbell)
1
4 reps
95%
5
Ab Wheel
3
12 reps
6
Plank
3
60 mins
7
Landmine Twist
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2 reps
50%
2
Squat (Barbell)
2
2 reps
50%
3
Power Clean
2
2 reps
50%
4
Deadlift (Barbell)
2
2 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
6
Landmine Press
2
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
75%
80%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
5
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bent Over Row (Dumbbell)
3
6 reps
3
Seated Overhead Press (Dumbbell)
3
6 reps
4
Pull-Up (Weighted)
3
6 reps
5
Upright Row (Barbell)
3
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
85%
90%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
95%
2
Bent Over Row (Dumbbell)
1
2
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
6 reps
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
5
Upright Row (Barbell)
1
2
8 reps
6 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
50%
2
Bent Over Row (Dumbbell)
1
1
4 reps
3 reps
3
Seated Overhead Press (Dumbbell)
1
1
4 reps
3 reps
4
Pull-Up (Weighted)
2
3 reps
5
Upright Row (Barbell)
2
2 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
6
Landmine Press
2
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
80 reps
80%
2
Squat (Barbell)
10
3 reps
3
Deadlift (Barbell)
3
8 reps
80%
4
Power Clean
1
10 reps
80%
5
Power Clean
10
3 reps
6
Hip Thrust (Barbell)
1
10 reps
80%
7
Hip Thrust (Barbell)
10
3 reps
8
Ab Wheel
3
12 reps
9
Abs Crunch (Weighted)
3
12 reps
10
Landmine Twist
3
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
85%
2
Deadlift (Barbell)
1
8 reps
85%
3
Power Clean
1
6 reps
85%
4
Hip Thrust (Barbell)
1
6 reps
85%
5
Landmine Twist
3
12 reps
6
Ab Wheel
3
12 reps
7
Abs Crunch (Weighted)
5
12 reps
8
Plank
3
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Deadlift (Barbell)
1
1
3 reps
2 reps
90%
95%
3
Power Clean
1
1
3 reps
2 reps
90%
95%
4
Hip Thrust (Barbell)
1
1
3 reps
2 reps
90%
95%
5
Ab Wheel
3
12 reps
6
Plank
3
60 mins
7
Abs Crunch (Weighted)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
3
Power Clean
4
8 reps
70%
4
Hip Thrust (Barbell)
4
8 reps
70%
5
Landmine Twist
4
12 reps
6
Ab Wheel
4
12 reps
7
Plank
3
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
75%
80%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
5
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bent Over Row (Dumbbell)
3
6 reps
3
Seated Overhead Press (Dumbbell)
3
6 reps
4
Pull-Up (Weighted)
3
6 reps
5
Upright Row (Barbell)
3
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
95%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
6
Landmine Press
2
1
1
12 reps
10 reps
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
5
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Power Clean
4 Sets
6 Reps
80%
4
Hip Thrust (Barbell)
4 Sets
6 Reps
80%
5
Landmine Twist
4 Sets
12 Reps
6
Ab Wheel
4 Sets
12 Reps
7
Plank
3 Sets
60 mins
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
3
Power Clean
4 Sets
8 Reps
70%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
70%
5
Landmine Twist
4 Sets
12 Reps
6
Ab Wheel
4 Sets
12 Reps
7
Plank
3 Sets
60 mins
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps