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Strength cycle

by Adam W.

Program Description

Improve strength and power for vertical jump

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 17, 2025 11:07
  • Last Edited
    Aug 17, 2025 12:36
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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
Clean Pull
2
2 reps
95%
2
Heal Elevated Sqaut
4
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
70%
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Seated Hamstring Curl
2
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
2
2 reps
100%
2
Heal Elevated Sqaut
4
4 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
72.5%
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Seated Hamstring Curl
2
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
2
1 reps
100%
2
Heal Elevated Sqaut
4
3 reps
85%
3
Romanian Deadlift (Barbell)
3
4 reps
75%
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Seated Hamstring Curl
2
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
2
1 reps
100%
2
Heal Elevated Sqaut
1
1 reps
-
3
Romanian Deadlift (Barbell)
2
5 reps
70%
4
Standing Calf Raise
2
5 reps
RPE 8.5
5
Seated Hamstring Curl
1
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
-
2
Bent Over Row (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
75%
2
Heal Elevated Sqaut
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
70%
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Seated Hamstring Curl
2
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
80%
2
Heal Elevated Sqaut
3
4 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
72.5%
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Seated Hamstring Curl
2
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2 reps
85%
2
Heal Elevated Sqaut
3
3 reps
85%
3
Romanian Deadlift (Barbell)
3
4 reps
75%
4
Standing Calf Raise
4
5 reps
RPE 8.5
5
Seated Hamstring Curl
2
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
-
2
Heal Elevated Sqaut
2
5 reps
70%
3
Romanian Deadlift (Barbell)
2
5 reps
70%
4
Standing Calf Raise
2
5 reps
RPE 8.5
5
Seated Hamstring Curl
1
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
15 reps
-
2
Bent Over Row (Dumbbell)
2
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15 reps
-
2
Bent Over Row (Dumbbell)
1
10 reps
-
3
Incline Bench Press (Dumbbell)
1
15 reps
-
4
Lat Pulldown
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Vertical Jump
1
100%
Week 1
1 / 4 Weeks
Day 1
1
Clean Pull
2 Sets
2 Reps
95%
2
Heal Elevated Sqaut
4 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
4
Standing Calf Raise
4 Sets
5 Reps
@8.5
5
Seated Hamstring Curl
2 Sets
8 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
15 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
Day 3
1
Power Clean
3 Sets
3 Reps
75%
2
Heal Elevated Sqaut
3 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
70%
4
Standing Calf Raise
4 Sets
5 Reps
@8.5
5
Seated Hamstring Curl
2 Sets
8 Reps
@8.5
Day 4
1
Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
1 Set
15 Reps
-
4
Lat Pulldown
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
Day 5
1
Vertical Jump
1 Set
100%