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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 20, 2025 09:37
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
-