Program Description
**Explosive Time Under Tension** is an 8-week powerbuilding program designed for intermediate lifters looking to maximize strength and muscle growth. With 40 workouts spread across the week, each session lasts approximately 50 minutes, focusing on explosive movements and time under tension techniques. This program incorporates a variety of exercises, including power cleans, snatches, and supersets, all tailored for a garage gym setting. Get ready to elevate your training and achieve your fitness goals with this structured and dynamic approach!
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedNov 06, 2025 03:31
- Last EditedNov 06, 2025 03:55
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.1%
Abs
9.7%
Triceps
9.5%
Quadriceps
9.4%
Middle Delts
7.5%
Front Delts
6.9%
Lats
6.6%
Olympic
6.5%
Hamstrings
6.1%
Upper Back
5.8%
Biceps
5.2%
Chest
4.8%
Lower Back
4.2%
Rear Delts
3.5%
Calves
2.9%
Forearms
0.9%
Adductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2B
Incline Curl (Dumbbell)
3
10-12 reps
-
3A
Dip (Bodyweight)
3
AMRAP
-
3B
Hammer Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
12-15 reps
-
1B
Standing Calf Raise
4
12-15 reps
-
2A
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
2B
Ab Wheel
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
-
2A
Pull-Up (Bodyweight)
3
AMRAP
-
2B
Pullover (Dumbbell)
3
10-12 reps
-
3A
Overhead Extension (EZ Bar)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
4
6 reps
-
2A
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2B
Lateral Raise (Dumbbell)
4
10 reps
-
3
Band Pull Apart
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Pendulum Squat
3
5 reps
-
2A
Hanging Leg Raise
3
AMRAP
-
2B
Russian Twist
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Power Clean5 Sets
5 Reps
-
2A
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
-
2B
Incline Curl (Dumbbell)3 Sets
10-12 Reps
-
3A
Dip (Bodyweight)3 Sets
AMRAP
-
3B
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 2
1A
Goblet Squat4 Sets
12-15 Reps
-
1B
Standing Calf Raise4 Sets
12-15 Reps
-
2A
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
-
2B
Ab Wheel3 Sets
12-15 Reps
-
Day 3
1
Snatch (Barbell)4 Sets
5 Reps
-
2A
Pull-Up (Bodyweight)3 Sets
AMRAP
-
2B
Pullover (Dumbbell)3 Sets
10-12 Reps
-
3A
Overhead Extension (EZ Bar)3 Sets
10-12 Reps
-
3B
Tricep Extension (Dumbbell)3 Sets
10-12 Reps
-
Day 4
1
High Pull4 Sets
6 Reps
-
2A
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
2B
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
3
Band Pull Apart4 Sets
10 Reps
-
Day 5
1A
Hip Thrust (Barbell)3 Sets
5 Reps
-
1B
Pendulum Squat3 Sets
5 Reps
-
2A
Hanging Leg Raise3 Sets
AMRAP
-
2B
Russian Twist3 Sets
AMRAP
-