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3-Day Sport Specific Strength | Explosive Power

by Hadrian
1 athletes joined

Program Description

Build Strength and Explosiveness combined with simple hypertrophy.

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 11, 2025 12:16
  • Last Edited
    Jun 18, 2025 07:58

Summary

Unlock your athletic potential with this 12-week, 3-day program designed to enhance explosive power and sport-specific strength. Each week, you’ll tackle a carefully curated mix of high-intensity barbell and machine exercises, including Box Squats, Power Cleans, and Bench Presses, aimed at building muscle and improving performance. Perfect for athletes looking to elevate their game, this program combines power training with hypertrophy work, ensuring you develop both strength and size. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
RPE 6
2
Power Clean
2
2
8 reps
10 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell)
2
12 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 8
5
Rack Pull (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
RPE 6
2
Power Clean
2
2
8 reps
10 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell)
2
12 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 8
5
Rack Pull (Barbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
RPE 9
2
Power Clean
2
2
8 reps
10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
2
12 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 6
5
Rack Pull (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
10 reps
RPE 9
2
Power Clean
2
2
8 reps
10 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
2
12 reps
RPE 8
4
Bench Press (Paused)
2
12 reps
RPE 6
5
Rack Pull (Barbell)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
RPE 6
2
Hang Clean
2
2
4 reps
6 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Bench Press (Paused)
2
8 reps
RPE 8
5
Rack Pull (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
RPE 6
2
Hang Clean
2
2
4 reps
6 reps
RPE 6
RPE 6
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Bench Press (Paused)
2
8 reps
RPE 8
5
Rack Pull (Barbell)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
RPE 9
2
Hang Clean
2
2
4 reps
6 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Bench Press (Paused)
2
8 reps
RPE 6
5
Rack Pull (Barbell)
2
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
6 reps
RPE 9
2
Hang Clean
2
2
4 reps
6 reps
RPE 8
RPE 8
3
Bent Over Row (Barbell)
2
8 reps
RPE 8
4
Bench Press (Paused)
2
8 reps
RPE 6
5
Rack Pull (Barbell)
2
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Clean (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
4
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
2
Clean (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Bench Press (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
4
Deadlift (Barbell)
1
1
3 reps
3 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Seated Hamstring Curl
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Close Grip)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Close Grip)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Close Grip)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown (Close Grip)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 8
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Military Press (Barbell)
2
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
3 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7
3
Military Press (Barbell)
2
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
3 reps
RPE 7
5
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Sit Up
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Box Squat (Barbell)
2 Sets
10 Reps
@6
2
Power Clean
2 Sets
2 Sets
8 Reps
10 Reps
@6
@6
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@8
4
Bench Press (Paused)
2 Sets
12 Reps
@8
5
Rack Pull (Barbell)
2 Sets
10 Reps
@9
Day 2
1
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
2
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Calf Raise (Leg Press)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
3
Military Press (Barbell)
2 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Sit Up
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10