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Moon Strength

by Seongbak Moon
2 athletes joined

Program Description

Improve strength in 6 main lifts and practice olympic lifting Week1:5T2P Week2:3T1P Week3:Pause Week4:Pause for backoff set Week5,6:-

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2025 05:13
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unlock your potential with the Moon Strength program, a dynamic 6-week training journey designed for serious lifters. Committing just two days a week, you'll focus on Olympic lifts and compound movements, including Clean and Jerk, Snatch, and Deadlift, to build explosive strength and muscle mass. Each session is crafted to challenge your limits with targeted exercises that engage multiple muscle groups, ensuring balanced development. Get ready to elevate your performance and achieve your strength goals!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
70%
2
Chin-Up (Weighted)
2
6 reps
55%
3
Overhead Press (Barbell)
2
6 reps
55%
4
Squat (Barbell)
2
6 reps
55%
5
Bench Press (Barbell)
2
6 reps
55%
6
Deadlift (Barbell)
2
6 reps
55%
7
Pendlay Row
2
6 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
75%
2
Chin-Up (Weighted)
2
6 reps
65%
3
Overhead Press (Barbell)
2
6 reps
65%
4
Squat (Barbell)
2
6 reps
65%
5
Bench Press (Barbell)
2
6 reps
65%
6
Deadlift (Barbell)
2
6 reps
65%
7
Pendlay Row
2
6 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
75%
67%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
75%
67%
4
Squat (Barbell)
1
1
6 reps
6 reps
75%
67%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
75%
67%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
75%
67%
7
Pendlay Row
1
1
6 reps
6 reps
75%
67%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
70%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
80%
72%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
80%
72%
4
Squat (Barbell)
1
1
6 reps
6 reps
80%
72%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
80%
72%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
80%
72%
7
Pendlay Row
1
1
6 reps
6 reps
80%
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
2 reps
75%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
85%
76%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
85%
76%
4
Squat (Barbell)
1
1
6 reps
6 reps
85%
76%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
85%
76%
6
Deadlift (Barbell)
1
1
5 reps
5 reps
85%
76%
7
Pendlay Row
1
1
6 reps
6 reps
85%
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
3 reps
1 reps
90%
92%
3
Overhead Press (Barbell)
1
1
3 reps
1 reps
90%
92%
4
Squat (Barbell)
1
1
3 reps
1 reps
90%
92%
5
Bench Press (Barbell)
1
1
3 reps
1 reps
90%
92%
6
Deadlift (Barbell)
1
1
3 reps
1 reps
90%
92%
7
Pendlay Row
1
1
3 reps
1 reps
90%
92%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
70%
2
Chin-Up (Weighted)
2
6 reps
60%
3
Overhead Press (Barbell)
2
6 reps
60%
4
Squat (Barbell)
2
6 reps
60%
5
Bench Press (Barbell)
2
6 reps
60%
6
Deadlift (Barbell)
2
6 reps
60%
7
Pendlay Row
2
6 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
75%
2
Chin-Up (Weighted)
2
6 reps
70%
3
Overhead Press (Barbell)
2
6 reps
70%
4
Squat (Barbell)
2
6 reps
70%
5
Bench Press (Barbell)
2
6 reps
70%
6
Deadlift (Barbell)
2
6 reps
70%
7
Pendlay Row
2
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
77%
69%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
77%
69%
4
Squat (Barbell)
1
1
6 reps
6 reps
77%
69%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
77%
69%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
77%
69%
7
Pendlay Row
1
1
6 reps
6 reps
77%
69%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
70%
2
Chin-Up (Weighted)
1
1
6 reps
6 reps
82%
74%
3
Overhead Press (Barbell)
1
1
6 reps
6 reps
82%
74%
4
Squat (Barbell)
1
1
6 reps
6 reps
82%
74%
5
Bench Press (Barbell)
1
1
6 reps
6 reps
82%
74%
6
Deadlift (Barbell)
1
1
6 reps
6 reps
82%
74%
7
Pendlay Row
1
1
6 reps
6 reps
82%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
2 reps
75%
2
Chin-Up (Weighted)
1
1
5 reps
5 reps
87%
78%
3
Overhead Press (Barbell)
1
1
5 reps
5 reps
87%
78%
4
Squat (Barbell)
1
1
5 reps
5 reps
87%
78%
5
Bench Press (Barbell)
1
1
5 reps
5 reps
87%
78%
6
Deadlift (Barbell)
1
1
5 reps
5 reps
87%
78%
7
Pendlay Row
1
1
5 reps
5 reps
87%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
65%
2
Chin-Up (Weighted)
1
1
3 reps
1 reps
92%
95%
3
Overhead Press (Barbell)
1
1
3 reps
1 reps
92%
95%
4
Squat (Barbell)
1
1
3 reps
1 reps
92%
95%
5
Bench Press (Barbell)
1
1
3 reps
1 reps
92%
95%
6
Deadlift (Barbell)
1
1
3 reps
1 reps
92%
95%
7
Pendlay Row
1
1
3 reps
1 reps
92%
95%
Week 1
1 / 6 Weeks
Day 1
1
Clean and Jerk
5 Sets
2 Reps
70%
2
Chin-Up (Weighted)
2 Sets
6 Reps
55%
3
Overhead Press (Barbell)
2 Sets
6 Reps
55%
4
Squat (Barbell)
2 Sets
6 Reps
55%
5
Bench Press (Barbell)
2 Sets
6 Reps
55%
6
Deadlift (Barbell)
2 Sets
6 Reps
55%
7
Pendlay Row
2 Sets
6 Reps
55%
Day 2
1
Snatch (Barbell)
5 Sets
2 Reps
70%
2
Chin-Up (Weighted)
2 Sets
6 Reps
60%
3
Overhead Press (Barbell)
2 Sets
6 Reps
60%
4
Squat (Barbell)
2 Sets
6 Reps
60%
5
Bench Press (Barbell)
2 Sets
6 Reps
60%
6
Deadlift (Barbell)
2 Sets
6 Reps
60%
7
Pendlay Row
2 Sets
6 Reps
60%