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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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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