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4/22/24 Strength and Power

by Leighton
1 athletes joined
4.0
(1 rating)

Program Description

The purpose of this program is to get strong af in this fvkn garage

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 12, 2025 04:43
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unleash your inner athlete with the 4/22/24 Strength and Power program, a comprehensive 6-week journey designed to elevate your lifting game. Committing to five days a week, you'll engage in a mix of supersets targeting all major muscle groups, ensuring both strength and power gains. Each session incorporates a variety of exercises, from bodyweight movements to barbell lifts, tailored to challenge your limits and enhance performance. Get ready to build muscle, increase explosiveness, and transform your physique!
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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
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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
1A
Squat (Paused)
2
8-12 reps
RPE 6
1B
Grip Crusher
2
0.5-2 mins
RPE 9
2A
Lying Leg Curl
2
8-12 reps
RPE 9
2B
Step-Up (Weighted)
2
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
3B
Cable Pancake
2
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
2
8-12 reps
RPE 6
1B
Grip Crusher
2
1-2 mins
RPE 9
2A
Lying Leg Curl
2
8-15 reps
RPE 9
2B
Step-Up (Weighted)
2
8-15 reps
RPE 9
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
3B
Jefferson Curl Hyperextension
2
8-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
2
8-12 reps
RPE 6
1B
Grip Crusher
2
0.5-2 mins
RPE 9
2A
Lying Leg Curl
2
8-12 reps
RPE 9
2B
Step-Up (Weighted)
2
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
3B
Cable Pancake
2
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
2
8-12 reps
RPE 6
1B
Grip Crusher
2
1-2 mins
RPE 9
2A
Lying Leg Curl
2
8-15 reps
RPE 9
2B
Step-Up (Weighted)
2
8-15 reps
RPE 9
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
3B
Jefferson Curl Hyperextension
2
8-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
2
8-12 reps
RPE 6
1B
Grip Crusher
2
0.5-2 mins
RPE 9
2A
Lying Leg Curl
2
8-12 reps
RPE 9
2B
Step-Up (Weighted)
2
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
3B
Cable Pancake
2
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
2
8-12 reps
RPE 6
1B
Grip Crusher
2
1-2 mins
RPE 9
2A
Lying Leg Curl
2
8-15 reps
RPE 9
2B
Step-Up (Weighted)
2
8-15 reps
RPE 9
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
3B
Jefferson Curl Hyperextension
2
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
2
5-15 reps
RPE 9
1B
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
2A
Single Arm Row (Dumbbell)
2
8-20 reps
RPE 9
2B
Dip (Bodyweight)
2
8-20 reps
RPE 9
3
Pallof Press
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
RPE 8
1B
Dip (Bodyweight)
2
5-10 reps
RPE 9
2A
Pull-Up (Band)
2
8-15 reps
RPE 9
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Pallof Press
2
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
2
5-15 reps
RPE 9
1B
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
2A
Single Arm Row (Dumbbell)
2
8-20 reps
RPE 9
2B
Dip (Bodyweight)
2
8-20 reps
RPE 9
3
Pallof Press
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
RPE 8
1B
Dip (Bodyweight)
2
5-10 reps
RPE 9
2A
Pull-Up (Band)
2
8-15 reps
RPE 9
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Pallof Press
2
8-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
2
5-15 reps
RPE 9
1B
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8
2A
Single Arm Row (Dumbbell)
2
8-20 reps
RPE 9
2B
Dip (Bodyweight)
2
8-20 reps
RPE 9
3
Pallof Press
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
2
5-8 reps
RPE 8
1B
Dip (Bodyweight)
2
5-10 reps
RPE 9
2A
Pull-Up (Band)
2
8-15 reps
RPE 9
2B
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Pallof Press
2
8-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Sled Pull
2
1-2 mins
RPE 9
3
Nordic Curl
3
5-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Sled Pull
2
1-2 mins
RPE 9
3
Nordic Curl
3
5-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 8
2
Sled Pull
2
1-2 mins
RPE 9
3
Nordic Curl
3
5-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
RPE 8
2
Sled Pull
2
1-2 mins
RPE 9
3
Nordic Curl
3
5-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
RPE 9
2
Sled Pull
2
1-2 mins
RPE 9
3
Nordic Curl
3
5-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 10
2
Sled Pull
2
1-2 mins
RPE 9
3
Nordic Curl
3
5-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Single Arm Shoulder Press
3
5-8 reps
RPE 8
3
Farmer's Walk (Weighted)
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
3
4-6 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Farmer's Walk (Weighted)
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 8
2
Single Arm Shoulder Press
3
4-6 reps
RPE 8
3
Farmer's Walk (Weighted)
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
3
2-4 reps
RPE 8
2
Bench Press (Barbell)
3
4-6 reps
RPE 8
3
Farmer's Walk (Weighted)
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
RPE 9
2
Single Arm Shoulder Press
3
5-8 reps
RPE 9
3
Farmer's Walk (Weighted)
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 10
2
Single Arm Shoulder Press
3
4-6 reps
RPE 8
3
Farmer's Walk (Weighted)
2
1-2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Sled Row
2
1-2 mins
RPE 9
3
Lat Pulldown
2
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Sled Row
2
1-2 mins
RPE 9
3
Lat Pulldown
2
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 8
2
Sled Row
2
1-2 mins
RPE 9
3
Lat Pulldown
2
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 8
2
Sled Row
2
1-2 mins
RPE 9
3
Lat Pulldown
2
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-2 reps
RPE 9
2
Sled Row
2
1-2 mins
RPE 9
3
Lat Pulldown
2
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 10
2
Sled Row
2
1-2 mins
RPE 9
3
Lat Pulldown
2
8-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1A
Pull-Up (Band)
2 Sets
5-15 Reps
@9
1B
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8
2A
Single Arm Row (Dumbbell)
2 Sets
8-20 Reps
@9
2B
Dip (Bodyweight)
2 Sets
8-20 Reps
@9
3
Pallof Press
2 Sets
8-20 Reps
@8
Day 1
1A
Squat (Paused)
2 Sets
8-12 Reps
@6
1B
Grip Crusher
2 Sets
0.5-2 mins
@9
2A
Lying Leg Curl
2 Sets
8-12 Reps
@9
2B
Step-Up (Weighted)
2 Sets
8-12 Reps
@9
3A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
3B
Cable Pancake
2 Sets
8-15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Sled Pull
2 Sets
1-2 mins
@9
3
Nordic Curl
3 Sets
5-15 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Sled Row
2 Sets
1-2 mins
@9
3
Lat Pulldown
2 Sets
8-15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Single Arm Shoulder Press
3 Sets
5-8 Reps
@8
3
Farmer's Walk (Weighted)
2 Sets
1-2 mins
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
LeightonAge 26, Man
2 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Getting fucking strong in the garage. Working at a moving company is kicking my ass though