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Flicki and POWER

by Andreas E.

Program Description

ULUL with cardio goals in mind 30-60min workouts Double progression Top sets

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 14, 2025 08:57
  • Last Edited
    Jun 19, 2025 09:43

Summary

Unleash your strength with the Flicki and POWER program, an 8-week journey designed to elevate your lifting game. Committing just four days a week, you'll engage in a variety of machine and barbell exercises targeting key muscle groups, including legs, back, and core. Each session is crafted to build endurance and power, featuring progressive rep ranges and intensity levels to challenge you every step of the way. Get ready to sculpt your physique and boost your performance with a program that delivers results!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-12 reps
-
-
3
Chin-Up (Assisted)
2
1
6 reps
-
RPE 10
4A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
-
RPE 10
4B
Upright Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
-
2
Belt Squat
1
1
1
6 reps
10 reps
12 reps
-
-
-
3
Hip Abductor (Machine)
2
8-12 reps
-
4
Leg Extension
2
10-15 reps
-
5
Abs Crunch (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
6-10 reps
-
1B
Dip (Assisted)
3
8-12 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3A
Face Pull
3
15-20 reps
-
3B
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
4-6 reps
8-10 reps
10-12 reps
-
-
-
2
Pendulum Squat
3
8-10 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Glute Kickback
2
8-12 reps
-
5
Abs Crunch (Machine)
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Seated Hamstring Curl
2 Sets
6-10 Reps
-
2
Belt Squat
1 Set
1 Set
1 Set
6 Reps
10 Reps
12 Reps
-
-
-
3
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Abs Crunch (Machine)
2 Sets
6-10 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Pendulum Squat
3 Sets
8-10 Reps
-
3
Hip Adductor (Machine)
3 Sets
10-15 Reps
-
4
Glute Kickback
2 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 3
1A
Pull-Up (Assisted)
3 Sets
6-10 Reps
-
1B
Dip (Assisted)
3 Sets
8-12 Reps
-
2
Overhead Press (Barbell)
2 Sets
8 Reps
-
3A
Face Pull
3 Sets
15-20 Reps
-
3B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
8-10 Reps
10-12 Reps
-
-
-
2
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
-
-
3
Chin-Up (Assisted)
2 Sets
1 Set
6 Reps
-
@10
4A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
-
@10
4B
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Hammer Curl
2 Sets
8-12 Reps
-