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BoostcampPNG

Sprinting Power Focused

by Ghazi Shm

Program Description

Novice-Intermediate programming test, weightroom focus for sprint training

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 19, 2025 12:00
  • Last Edited
    Nov 19, 2025 01:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.6%
Glutes
14%
Upper Back
9.3%
Hamstrings
8%
Lats
7.6%
Triceps
6.8%
Chest
6.1%
Lower Back
5.3%
Front Delts
4.8%
Other
4.4%
Biceps
4%
Abs
4%
Middle Delts
3.3%
Olympic
2.8%
Calves
1.7%
Rear Delts
1.6%
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
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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
Broad Jump
3
3 reps
-
2
Box Jump
3
5 reps
-
3
Power Clean
5
2 reps
60%
4
Front Squat (Barbell)
3
5 reps
55%
5
High Pull-up
3
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Box Jump
3
5 reps
-
3
Power Clean
5
2 reps
65%
4
Front Squat (Barbell)
3
5 reps
60%
5
High Pull-up
3
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Box Jump
3
5 reps
-
3
Power Clean
5
2 reps
70%
4
Front Squat (Barbell)
3
5 reps
65%
5
High Pull-up
3
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Box Jump
3
5 reps
-
3
Power Clean
5
2 reps
72.5%
4
Front Squat (Barbell)
3
5 reps
70%
5
High Pull-up
3
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Box Jump
3
5 reps
-
3
Power Clean
5
2 reps
75%
4
Front Squat (Barbell)
3
5 reps
72.5%
5
High Pull-up
3
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
3 reps
-
2
Box Jump
3
5 reps
-
3
Power Clean
5
2 reps
80%
4
Front Squat (Barbell)
3
5 reps
75%
5
High Pull-up
3
5 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
70%
-
2
Overhead Press (Barbell)
3
1
5 reps
5 reps
65%
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Dip (Weighted)
2
8 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
75%
-
2
Overhead Press (Barbell)
3
1
5 reps
5 reps
70%
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Dip (Weighted)
2
8 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
80%
-
2
Overhead Press (Barbell)
3
1
5 reps
5 reps
75%
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Dip (Weighted)
2
8 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
82.5%
-
2
Overhead Press (Barbell)
3
1
5 reps
5 reps
77.5%
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Dip (Weighted)
2
8 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
85%
-
2
Overhead Press (Barbell)
3
1
5 reps
5 reps
80%
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Dip (Weighted)
2
8 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
87.5%
-
2
Overhead Press (Barbell)
3
1
5 reps
5 reps
82.5%
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Chest Supported Row (Machine)
3
12 reps
-
5
Dip (Weighted)
2
8 reps
-
6
Lateral Raise (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
1
5 reps
5 reps
70%
-
2
Tempo Squat (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
4
3 reps
70%
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
1
5 reps
5 reps
75%
-
2
Tempo Squat (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
4
3 reps
72.5%
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
1
5 reps
5 reps
80%
-
2
Tempo Squat (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
4
3 reps
75%
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
1
5 reps
5 reps
82.5%
-
2
Tempo Squat (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
4
3 reps
77.5%
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
1
5 reps
5 reps
85%
-
2
Tempo Squat (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
4
3 reps
80%
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
1
5 reps
5 reps
87.5%
-
2
Tempo Squat (Barbell)
2
5 reps
60%
3
Deadlift (Barbell)
4
3 reps
82.5%
4
Hamstring Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Squat (Barbell)
3
5 reps
55%
3
Pull-Up (Weighted)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Hip Thrust (Machine)
3
8 reps
-
8
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
62.5%
62.2%
2
Squat (Barbell)
3
5 reps
60%
3
Pull-Up (Weighted)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Hip Thrust (Machine)
3
8 reps
-
8
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Squat (Barbell)
3
5 reps
62.5%
3
Pull-Up (Weighted)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Hip Thrust (Machine)
3
8 reps
-
8
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
67.5%
2
Squat (Barbell)
3
5 reps
65%
3
Pull-Up (Weighted)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Hip Thrust (Machine)
3
8 reps
-
8
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Squat (Barbell)
3
5 reps
67.5%
3
Pull-Up (Weighted)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Hip Thrust (Machine)
3
8 reps
-
8
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
72.5%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
3
8 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Dumbbell Row
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Hip Thrust (Machine)
3
8 reps
-
8
Face Pull
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Broad Jump
3 Sets
3 Reps
-
2
Box Jump
3 Sets
5 Reps
-
3
Power Clean
5 Sets
2 Reps
60%
4
Front Squat (Barbell)
3 Sets
5 Reps
55%
5
High Pull-up
3 Sets
5 Reps
-
6
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Sprint
1 Set
30 mins
-
Day 4
1
Front Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
70%
-
2
Tempo Squat (Barbell)
2 Sets
5 Reps
60%
3
Deadlift (Barbell)
4 Sets
3 Reps
70%
4
Hamstring Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
Day 5
1
Sprint
1 Set
30 mins
-
Day 3
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
70%
-
2
Overhead Press (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
65%
-
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12 Reps
-
5
Dip (Weighted)
2 Sets
8 Reps
-
6
Lateral Raise (Cable)
2 Sets
12 Reps
-
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Squat (Barbell)
3 Sets
5 Reps
55%
3
Pull-Up (Weighted)
3 Sets
8 Reps
-
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Dumbbell Row
3 Sets
12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Hip Thrust (Machine)
3 Sets
8 Reps
-
8
Face Pull
3 Sets
12 Reps
-