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Power

by Chang D

Program Description

Increase full body strength

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 20, 2025 09:04
  • Last Edited
    Sep 24, 2025 04:16

Summary

Unleash your strength with the 12-week Power program, designed for dedicated lifters looking to elevate their performance. This program focuses on three training days per week, emphasizing compound barbell movements like the Bench Press, Squat, and Deadlift to build muscle and power. Each session is crafted to challenge your limits while enhancing your overall strength and conditioning. Perfect for those seeking a structured approach to training at home, this program will help you achieve your fitness goals and transform your physique.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
11.6%
Chest
11.6%
Triceps
8.8%
Hamstrings
8.8%
Upper Back
6.9%
Olympic
6.9%
Front Delts
6.5%
Lower Back
6.5%
Abs
6%
Biceps
5.6%
Middle Delts
2.8%
Lats
1.9%
Forearms
0.9%
Adductors
0.9%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Bicep Curl (Barbell)
1
-
4
Bent Over Row (Barbell)
1
-
5
Split Jerk
1
-
6
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Deadlift (Barbell)
1
-
3
Stiff Leg Deadlift
2
-
4
Bench Press (Barbell)
1
-
5
Split Jerk
1
-
6
Power Clean
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Push Up
1
-
3
Split Jerk
1
-
4
Hang Clean
1
-
5
Snatch Deadlift
1
-
6
Shrug (Barbell)
1
-
7
Deadlift (Barbell)
1
-
8
Bicep Curl (Barbell)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
-
2
Bench Press (Close Grip)
1 Set
-
3
Bicep Curl (Barbell)
1 Set
-
4
Bent Over Row (Barbell)
1 Set
-
5
Split Jerk
1 Set
-
6
Plank
1 Set
-
Day 2
1
Squat (Barbell)
1 Set
-
2
Deadlift (Barbell)
1 Set
-
3
Stiff Leg Deadlift
2 Sets
-
4
Bench Press (Barbell)
1 Set
-
5
Split Jerk
1 Set
-
6
Power Clean
1 Set
-
Day 3
1
Bench Press (Barbell)
1 Set
-
2
Push Up
1 Set
-
3
Split Jerk
1 Set
-
4
Hang Clean
1 Set
-
5
Snatch Deadlift
1 Set
-
6
Shrug (Barbell)
1 Set
-
7
Deadlift (Barbell)
1 Set
-
8
Bicep Curl (Barbell)
1 Set
-