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Strength and power

by Javon A.

Program Description

Strength and athleticism

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2024 03:03
  • Last Edited
    Jul 22, 2024 10:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
5 reps
RPE 7
4
Skull Crusher
2
5 reps
RPE 7
5
Front Raise
2
12-15 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
Zercher Squat (Barbell)
3
4 reps
RPE 7
3
Box Squat (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Hip Thrust (Barbell)
2
12 reps
RPE 7
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Kroc Row
2
4 reps
RPE 7
5
Shrug (Dumbbell)
2
12-15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Seated Overhead Press (Dumbbell)
2 Sets
5 Reps
@7
4
Skull Crusher
2 Sets
5 Reps
@7
5
Front Raise
2 Sets
12-15 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
3
Box Squat (Barbell)
2 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Bench Press (Paused)
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
4
Kroc Row
2 Sets
4 Reps
@7
5
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7