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Power training

by Joshua D.
19 athletes joined
5.0
(1 rating)

Program Description

Maintain strength increase power movements. The intent is to have prolonged exposure a specific weights to maintain strength on big 4 movements and express athleticism/power by improving clean/power jerk. Go up by 5 pounds on the 5x5 movements and 5-10 pounds on power movements each 4 week cycle.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 20, 2024 11:26
  • Last Edited
    Aug 22, 2024 05:22
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
8 reps
8 reps
8 reps
55%
65%
70%
2
High Pull
5
5 reps
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
5
Lat Pulldown
5
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
5
5 reps
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
5
Lat Pulldown
5
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
High Pull
5
5 reps
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
5
Lat Pulldown
5
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Pull
5
5 reps
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
5
Lat Pulldown
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
8 reps
8 reps
8 reps
55%
65%
70%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
5
Chest Fly (Machine)
5
10 reps
6
Rear Delt Fly (Machine)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
5
Chest Fly (Machine)
5
10 reps
6
Rear Delt Fly (Machine)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
5
Chest Fly (Machine)
5
10 reps
6
Rear Delt Fly (Machine)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
5
Chest Fly (Machine)
5
10 reps
6
Rear Delt Fly (Machine)
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
3
Turkish Get Up
5
2 reps
4
Box Jump
5
5 reps
5
Jump Squat
5
5 reps
6
Broad Jump
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
3
Turkish Get Up
5
2 reps
4
Box Jump
5
5 reps
5
Jump Squat
5
5 reps
6
Broad Jump
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
3
Turkish Get Up
5
2 reps
4
Box Jump
5
5 reps
5
Jump Squat
5
5 reps
6
Broad Jump
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
3
Turkish Get Up
5
2 reps
4
Box Jump
5
5 reps
5
Jump Squat
5
5 reps
6
Broad Jump
5
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
2
Med Ball Slam
5
5 reps
3
Prowler Push
5
1 reps
4
Glute Bridge (Barbell)
5
10 reps
5
Reverse Hyperextension
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
2
Med Ball Slam
5
5 reps
3
Prowler Push
5
1 reps
4
Glute Bridge (Barbell)
5
10 reps
5
Reverse Hyperextension
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
2
Med Ball Slam
5
5 reps
3
Prowler Push
5
1 reps
4
Glute Bridge (Barbell)
5
10 reps
5
Reverse Hyperextension
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
2
Med Ball Slam
5
5 reps
3
Prowler Push
5
1 reps
4
Glute Bridge (Barbell)
5
10 reps
5
Reverse Hyperextension
5
10 reps
Week 1
1 / 4 Weeks
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
80%
2
Kettlebell Swing
5 Sets
10 Reps
3
Turkish Get Up
5 Sets
2 Reps
4
Box Jump
5 Sets
5 Reps
5
Jump Squat
5 Sets
5 Reps
6
Broad Jump
5 Sets
5 Reps
Day 2
1
Power Jerk
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
65%
70%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Plyo Push Up
5 Sets
5 Reps
5
Chest Fly (Machine)
5 Sets
10 Reps
6
Rear Delt Fly (Machine)
5 Sets
10 Reps
Day 4
1
Farmer's Walk (Weighted)
5 Sets
1 Reps
2
Med Ball Slam
5 Sets
5 Reps
3
Prowler Push
5 Sets
1 Reps
4
Glute Bridge (Barbell)
5 Sets
10 Reps
5
Reverse Hyperextension
5 Sets
10 Reps
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
65%
70%
2
High Pull
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
5
Lat Pulldown
5 Sets
10 Reps