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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
    Sep 29, 2024 05:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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