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Snake power start

by THE SNAKE

Program Description

Power lifting program

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    130 minutes
  • Created
    Sep 27, 2024 08:44
  • Last Edited
    Jun 18, 2025 10:57

Summary

Unleash your strength with the Snake Power Start program, a dynamic 6-week training plan designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, bench presses, and machine flys, all aimed at building muscle and enhancing your overall power. Each session is carefully structured to maximize intensity and effectiveness, ensuring you push your limits and see tangible results. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Chest
11.2%
Hamstrings
11%
Glutes
10.7%
Triceps
10.4%
Front Delts
8.3%
Upper Back
7.8%
Lats
6.2%
Middle Delts
4.8%
Biceps
4.6%
Adductors
3.5%
Abs
3%
Rear Delts
2.3%
Lower Back
2.1%
Forearms
0.5%
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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
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Paused)
4
8 reps
65%
3
Chest Fly (Machine)
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Seated Dip (Machine)
4
8 reps
RPE 9
6
Shoulder Press (Machine)
4
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
70%
2
Bench Press (Paused)
4
7 reps
70%
3
Chest Fly (Machine)
3
7 reps
RPE 9
4
Seated Dip (Machine)
3
7 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
7 reps
RPE 9
6
Shoulder Press (Machine)
3
7 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
4
6 reps
75%
3
Chest Fly (Machine)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
5
Seated Dip (Machine)
3
6 reps
RPE 9
6
Shoulder Press (Machine)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Extension
3
8 reps
RPE 9
3
Lying Leg Curl
3
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Leg Extension
3
7 reps
RPE 9
3
Lying Leg Curl
3
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Leg Extension
3
6 reps
RPE 9
3
Lying Leg Curl
3
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
2
8 reps
65%
3
Bench Press (Paused)
4
5 reps
75%
4
High Row
3
8 reps
RPE 9
5
Lat Pulldown
3
8 reps
RPE 9
6
Seated Row (Cable)
3
8 reps
RPE 9
7
Face Pull
3
8 reps
RPE 9
8
Hammer Curl
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
70%
2
Deadlift (Barbell)
2
7 reps
70%
3
Bench Press (Paused)
4
4 reps
80%
4
High Row
3
7 reps
RPE 9
5
Lat Pulldown
3
7 reps
RPE 9
6
Seated Row (Cable)
3
7 reps
RPE 9
7
Face Pull
3
7 reps
RPE 9
8
Hammer Curl
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Bench Press (Paused)
4
3 reps
85%
4
Lat Pulldown
3
6 reps
RPE 9
5
High Row
3
6 reps
RPE 9
6
Seated Row (Cable)
3
6 reps
RPE 9
7
Face Pull
3
6 reps
RPE 9
8
Hammer Curl
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
80%
2
Chest Fly (Machine)
3
8 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Overhead Press (Barbell)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
85%
2
Chest Fly (Machine)
3
7 reps
RPE 9
3
Dip (Weighted)
3
7 reps
RPE 9
4
Overhead Press (Barbell)
3
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
90%
2
Chest Fly (Machine)
3
6 reps
RPE 9
3
Dip (Weighted)
3
6 reps
RPE 9
4
Overhead Press (Barbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
7 reps
70%
3
Leg Extension
3
8 reps
RPE 9
4
Lying Leg Curl
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
4
6 reps
75%
3
Leg Extension
3
7 reps
RPE 9
4
Lying Leg Curl
3
7 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
7 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
5 reps
80%
3
Leg Extension
3
6 reps
RPE 9
4
Lying Leg Curl
3
6 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
80%
2
Sumo Deadlift (Paused)
3
4 reps
70%
3
Lat Pulldown
3
8 reps
RPE 9
4
Underhand Lat Pulldown
3
8 reps
RPE 9
5
High Row
3
8 reps
RPE 9
6
Face Pull
3
8 reps
RPE 9
7
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
85%
2
Sumo Deadlift (Paused)
3
3 reps
75%
3
Lat Pulldown
3
7 reps
RPE 9
4
Underhand Lat Pulldown
3
7 reps
RPE 9
5
High Row
3
7 reps
RPE 9
6
Face Pull
3
7 reps
RPE 9
7
Hammer Curl
3
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
90%
2
Sumo Deadlift (Paused)
3
3 reps
80%
3
Lat Pulldown
3
6 reps
RPE 9
4
Underhand Lat Pulldown
3
6 reps
RPE 9
5
High Row
3
6 reps
RPE 9
6
Face Pull
3
6 reps
RPE 9
7
Hammer Curl
3
6 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Paused)
4 Sets
8 Reps
65%
3
Chest Fly (Machine)
4 Sets
8 Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
5
Seated Dip (Machine)
4 Sets
8 Reps
@9
6
Shoulder Press (Machine)
4 Sets
8 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
4 Sets
8 Reps
@9
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Deadlift (Barbell)
2 Sets
8 Reps
65%
3
Bench Press (Paused)
4 Sets
5 Reps
75%
4
High Row
3 Sets
8 Reps
@9
5
Lat Pulldown
3 Sets
8 Reps
@9
6
Seated Row (Cable)
3 Sets
8 Reps
@9
7
Face Pull
3 Sets
8 Reps
@9
8
Hammer Curl
3 Sets
8 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
4 Sets
7 Reps
70%
3
Leg Extension
3 Sets
8 Reps
@9
4
Lying Leg Curl
3 Sets
8 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9