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BoostcampPNG
Athlete (Power, Strength, and Muscle)
by Jonah Bodart Quick
Program Description
This program should help build strength and muscle
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting, Bodybuilding, Bodyweight Fitness, Powerlifting
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Jun 29, 2024 05:12
Last Edited
Jun 29, 2024 05:13
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Week 1
1 / 7 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Dip (Weighted)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
50%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Hammer Curl
3 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Hanging Leg Raise
2 Sets
10 Reps
Day 4
1
Snatch (Barbell)
5 Sets
1 Set
2 Reps
1 Reps
85%
90%
2
Split Jerk
4 Sets
1 Set
2 Reps
1 Reps
85%
90%
3
Leg Press
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Hack Squat
3 Sets
15 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Hip Adductor (Machine)
3 Sets
12 Reps
@8
9
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Power Clean
3 Sets
5 Reps
60%
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Quarter Pin Squat
3 Sets
3 Reps
75%
5
Box Jump
3 Sets
10 Reps
6
Pistol Squat
3 Sets
10 Reps
@8
Day 1
1
Front Squat (Paused)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Military Press (Barbell)
3 Sets
5 Reps
60%
3
Trap Bar Deadlift
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8