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Snake power

by THE SNAKE
2 athletes joined

Program Description

Power lifting program

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    130 minutes
  • Created
    Sep 26, 2024 05:38
  • Last Edited
    Jun 18, 2025 08:34

Summary

Unleash your strength with the Snake Power program, designed to elevate your lifting game over three intense weeks. This program focuses on a balanced mix of push, pull, and leg days, incorporating essential barbell exercises like deadlifts, squats, and bench presses to build muscle and power. Train three times a week with a structured approach that emphasizes progressive overload, ensuring you see tangible results in your strength and physique. Get ready to transform your workouts and embrace the challenge!
Muscle Engagement
Front
Back
MuscleSet
Chest
19.8%
Quadriceps
16.4%
Triceps
14.3%
Glutes
13.8%
Front Delts
10.9%
Hamstrings
10.2%
Adductors
6.1%
Abs
3.6%
Middle Delts
3.4%
Lower Back
1%
Rear Delts
0.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Paused)
4
8 reps
65%
3
Chest Fly (Machine)
4
8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
5
Seated Dip (Machine)
4
8 reps
RPE 9
6
Shoulder Press (Machine)
4
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
70%
2
Bench Press (Paused)
4
7 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
2
8 reps
65%
3
Bench Press (Paused)
4
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
7 reps
70%
2
Deadlift (Barbell)
2
7 reps
70%
3
Bench Press (Paused)
4
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
2
6 reps
75%
3
Bench Press (Paused)
4
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
7 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
5 reps
80%
Week 1
1 / 3 Weeks
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Deadlift (Barbell)
2 Sets
8 Reps
65%
3
Bench Press (Paused)
4 Sets
5 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
4 Sets
7 Reps
70%
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Paused)
4 Sets
8 Reps
65%
3
Chest Fly (Machine)
4 Sets
8 Reps
@9
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@9
5
Seated Dip (Machine)
4 Sets
8 Reps
@9
6
Shoulder Press (Machine)
4 Sets
8 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
4 Sets
8 Reps
@9