logo
BoostcampPNG

Power Hour

by Kerol H.
1 athletes joined

Program Description

This intermediate training program is designed to maintain/gaine strength related to Olympic weightlifting for lifters with intermediate fondamental for O.W

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2024 08:58
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unleash your strength with **Power Hour**, a dynamic 4-week program designed for serious lifters looking to enhance their Olympic lifting technique and overall power. Committing to 5 days a week, you'll focus on key lifts like the Snatch and Clean, complemented by accessory work to build stability and core strength. Each session is crafted to maximize intensity and efficiency, ensuring you make the most of every minute in your garage gym. Get ready to elevate your performance and achieve your lifting goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
70%
2
Snatch Pull
3
3 reps
90%
3A
Overhead Squat
3
3-5 reps
RPE 6
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
75%
2
Snatch Pull
3
3 reps
92%
3A
Overhead Squat
3
3-5 reps
RPE 6
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2
Snatch Pull
3
3 reps
94%
3A
Overhead Squat
3
3-5 reps
RPE 6
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
85%
2
Snatch Pull
3
3 reps
96%
3A
Overhead Squat
3
3-5 reps
RPE 7
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
70%
2
Clean Pull
3
3-5 reps
90%
3
Push Press (Barbell)
3
3-5 reps
RPE 6.5
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
75%
2
Clean Pull
3
3-5 reps
92%
3
Push Press (Barbell)
3
3-5 reps
RPE 7
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Clean Pull
3
3-5 reps
94%
3
Push Press (Barbell)
3
3-5 reps
RPE 7
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
85%
2
Clean Pull
3
3-5 reps
96%
3
Push Press (Barbell)
3
3-5 reps
RPE 7
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
60%
2
Hang Clean
4
2 reps
60%
3
Split Jerk
4
2 reps
60%
4
Front Squat (Barbell)
3
3 reps
RPE 6.5
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
65%
2
Hang Clean
4
2 reps
65%
3
Split Jerk
4
2 reps
65%
4
Front Squat (Barbell)
3
3 reps
RPE 7
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
70%
2
Hang Clean
4
2 reps
70%
3
Split Jerk
4
2 reps
70%
4
Front Squat (Barbell)
3
3 reps
RPE 7
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
75%
2
Hang Clean
4
2 reps
75%
3
Split Jerk
4
2 reps
75%
4
Front Squat (Barbell)
3
3 reps
RPE 7
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Front Squat (Paused)
3
3 reps
80%
3
Overhead Press (Barbell)
3
3 reps
RPE 6.5
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82%
2
Front Squat (Paused)
3
3 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Front Squat (Paused)
3
3 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
86%
2
Front Squat (Paused)
3
3 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
85%
4
Clean Pull
3
3 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
86%
4
Clean Pull
3
3 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
87%
4
Clean Pull
3
3 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
88%
4
Clean Pull
3
3 reps
100%
Week 1
1 / 4 Weeks
Day 1
1
Snatch (Barbell)
5 Sets
2 Reps
70%
2
Snatch Pull
3 Sets
3 Reps
90%
3A
Overhead Squat
3 Sets
3-5 Reps
@6
3B
Plank
3 Sets
45 secs
-
4
Stretching
1 Set
5 mins
-
Day 3
1
Hang Snatch
4 Sets
2 Reps
60%
2
Hang Clean
4 Sets
2 Reps
60%
3
Split Jerk
4 Sets
2 Reps
60%
4
Front Squat (Barbell)
3 Sets
3 Reps
@6.5
5
Stretching
1 Set
5 mins
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Front Squat (Paused)
3 Sets
3 Reps
80%
3
Overhead Press (Barbell)
3 Sets
3 Reps
@6.5
4A
Single Leg Romanian Deadlift
3 Sets
6 Reps
@7
4B
Glute-Ham Raise
3 Sets
10 Reps
@7
Day 5
1
Snatch (Barbell)
1 Set
@9
2
Clean and Jerk
1 Set
@9
3
Front Squat (Barbell)
3 Sets
2 Reps
85%
4
Clean Pull
3 Sets
3 Reps
100%
Day 2
1
Clean and Jerk
5 Sets
2 Reps
70%
2
Clean Pull
3 Sets
3-5 Reps
90%
3
Push Press (Barbell)
3 Sets
3-5 Reps
@6.5
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4B
Dip (Bodyweight)
3 Sets
AMRAP
-
5
Stretching
1 Set
5 mins
-