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Nebraska Power Program

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Program Description

Conjugate style program. Mainly powerlifting purposes.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 26, 2024 03:23
  • Last Edited
    Jun 18, 2025 10:54

Summary

The Nebraska Power Program is a comprehensive 6-week training plan designed for serious lifters looking to build strength and muscle. Committing to four days per week, you'll engage in a variety of compound and isolation exercises, including Rack Pulls, Belt Squats, and Seated Military Presses, all aimed at maximizing your power output. This program is structured to push your limits and enhance your performance, utilizing a full gym setup to ensure you have the tools needed for success. Get ready to elevate your training and achieve your strength goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
1
Rack Pull (Barbell)
1
1 reps
RPE 9
2
Belt Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
4
20 reps
-
4
Sandbag Carries
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
-
2
Belt Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
4
20 reps
-
4
Sandbag Carries
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
1
RPE 9
2
Belt Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
4
20 reps
-
4
Sandbag Carries
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Nordic Curl
4
15 reps
-
3
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1 reps
RPE 9
2
Hack Squat
4
12 reps
-
3
Nordic Curl
4
15 reps
-
4
Farmer's Walk (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Nordic Curl
4
15 reps
-
3
Sandbag Carries
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Paused)
4
10 reps
-
3
Tricep Extension (Cable)
8
8 reps
-
4
French Press
3
20 reps
-
5
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
-
2
Bench Press (Paused)
4
10 reps
-
3
Tricep Extension (Cable)
8
8 reps
-
4
French Press
3
20 reps
-
5
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Football Bar Overhead Press
1
RPE 9
2
Bench Press (Paused)
3
1
10 reps
-
-
3
Tricep Extension (Cable)
8
8 reps
-
4
French Press
3
20 reps
-
5
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 9
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Tricep Extension (Cable)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 9
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Tricep Extension (Cable)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 9
2
Chest Fly (Dumbbell)
4
10 reps
-
3
Tricep Extension (Cable)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
70%
75%
80%
3
Pullover (Machine)
4
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Pull-Up (Weighted)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
70%
75%
80%
3
Pullover (Machine)
4
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Pull-Up (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Deadlift (Barbell)
2
2
1
8 reps
5 reps
3 reps
70%
75%
80%
3
Pullover (Machine)
4
12 reps
-
4
Shrug (Dumbbell)
3
20 reps
-
5
Pull-Up (Weighted)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
75%
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
T-Bar Row
4
15 reps
-
4
Wide Grip Pull-Up
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
80%
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
T-Bar Row
4
15 reps
-
4
Wide Grip Pull-Up
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
12
2 reps
85%
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
T-Bar Row
4
15 reps
-
4
Wide Grip Pull-Up
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Face Pull
4
25 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
4
12 reps
-
3
Hammer Curl
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
10 reps
8 reps
6 reps
-
-
-
2
French Press
3
20 reps
-
3
Preacher Curl (EZ Bar)
4
12 reps
-
4
Hammer Curl
4
10 reps
-
5
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Concentration Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Concentration Curl
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Rear Delt Fly (Cable)
4
20 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Concentration Curl
2
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Rack Pull (Barbell)
1 Set
1 Reps
@9
2
Belt Squat
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
20 Reps
-
4
Sandbag Carries
3 Sets
0.5 mins
-
Day 3
1
Box Squat (Barbell)
12 Sets
2 Reps
75%
2
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
80%
3
Pullover (Machine)
4 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
20 Reps
-
5
Pull-Up (Weighted)
5 Sets
5 Reps
-
Day 4
1
Seated Military Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Preacher Curl (EZ Bar)
4 Sets
12 Reps
-
3
Hammer Curl
4 Sets
10 Reps
-
4
Face Pull
4 Sets
25 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
-
2
Bench Press (Paused)
4 Sets
10 Reps
-
3
Tricep Extension (Cable)
8 Sets
8 Reps
-
4
French Press
3 Sets
20 Reps
-
5
Push Up
2 Sets
AMRAP
-