logo
BoostcampPNG

Fray home strengthening program

by Francis Joseph Yanga

Program Description

Build strength and explosive power.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 30, 2025 10:02
  • Last Edited
    Apr 05, 2025 02:31
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
-
2
Lu Raise
3
10 reps
-
3
Front Squat (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
12 reps
-
2
Wide Grip Pull-Up
3
5 reps
-
3
Ring Dip
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat
3
10 reps
-
2
Barbell Row
3
12 reps
-
3
Hang Clean
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
15 reps
-
3
Good Morning
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch Pull
3
10 reps
-
2
Hang Snatch
3
10 reps
-
3
Split Jerk
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
-
2
Lu Raise
3 Sets
10 Reps
-
3
Front Squat (Barbell)
3 Sets
10 Reps
-
Day 2
1
Ring Push Up
3 Sets
12 Reps
-
2
Wide Grip Pull-Up
3 Sets
5 Reps
-
3
Ring Dip
3 Sets
5 Reps
-
Day 3
1
Overhead Squat
3 Sets
10 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Hang Clean
3 Sets
10 Reps
-
Day 4
1
Box Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
-
3
Good Morning
3 Sets
10 Reps
-
Day 5
1
Snatch Pull
3 Sets
10 Reps
-
2
Hang Snatch
3 Sets
10 Reps
-
3
Split Jerk
3 Sets
10 Reps
-