Program Description
Perform BP, OHP, Squat, chin up, deads and rows like regular greyskull LP. If deadlift volume is too high, remove sets until it’s suitable. Start light on power movements and perfect technique, then progress in weight.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Powerbuilding, Powerlifting, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 13, 2025 09:00
- Last EditedAug 13, 2025 02:59
Summary
Unleash your strength with the Explosive Greyskull program, a 12-week journey designed for serious lifters looking to enhance power and explosiveness. Committing just three days a week, you'll tackle a variety of compound movements like the Overhead Press, Deadlift, and Bench Press, all tailored to build muscle and boost performance. Each session combines intensity with strategic rest, ensuring you maximize gains while minimizing burnout. Get ready to elevate your training and achieve new personal bests in your garage gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
3
8 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Rotational Landmine Push Press
3
5 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
3
8 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Power Clean
1
1
1
3 reps
5 reps
8 reps
-
-
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Chin-Up (Weighted)
3
5 reps
-
4
Power Clean
3
5 reps
-
5
Abs Crunch (Weighted)
1
1
1
5 reps
8 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)3 Sets
5 Reps
-
2
Deadlift (Barbell)3 Sets
5 Reps
-
3
Chin-Up (Weighted)3 Sets
5 Reps
-
4
Rotational Landmine Push Press3 Sets
5 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
-
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Squat (Barbell)3 Sets
5 Reps
-
3
Bent Over Row (Barbell)3 Sets
5 Reps
-
4
Power Clean3 Sets
8 Reps
-
5
Abs Crunch (Weighted)1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
Day 3
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Squat (Barbell)3 Sets
5 Reps
-
3
Bent Over Row (Barbell)3 Sets
5 Reps
-
4
Power Clean3 Sets
8 Reps
-
5
Abs Crunch (Weighted)1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-