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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 11, 2025 04:02
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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