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Halli power

by Hallgrimur P.

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 19, 2025 03:36
  • Last Edited
    Jun 18, 2025 10:54

Summary

Unleash your strength with the Halli Power program, a meticulously crafted 4-week journey designed for serious lifters. Train three days a week with a balanced mix of barbell power cleans, squats, and dynamic supersets that target your entire body. Each session is structured to maximize intensity, pushing your limits while building explosive strength and muscle endurance. Get ready to elevate your performance and achieve your fitness goals with this comprehensive, gym-based regimen!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2A
Squat (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2A
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2A
Squat (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
1
1
4 reps
3 reps
2 reps
2 reps
1 reps
RPE 6
RPE 7
RPE 7
RPE 8.5
RPE 10
2A
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2B
Box Jump
4
5 reps
RPE 6
3A
Pull-Up (Bodyweight)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
3B
Nordic Curl
3
6 reps
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
2 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
5A
Copenhagen Plank
2
1
0.3 mins
3 mins
RPE 7
RPE 7
5B
Hanging Toes To Bar
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
1
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
1
1
1
1
4 reps
3 reps
2 reps
2 reps
RPE 7
RPE 7
RPE 8
RPE 9
2A
Trap Bar Deadlift
1
1
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2B
Forward Jump
4
4 reps
RPE 6
3A
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
3B
Bulgarian Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4A
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4B
Plank (Weighted)
3
45 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
5 reps
5 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
4 reps
4 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
3 reps
3 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
3 reps
3 reps
RPE 7
RPE 8
2
Split Squat (Barbell)
1
2
6 reps
6 reps
RPE 7
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
3B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
4A
Lying Leg Raise
3
15 reps
RPE 7
4B
Single Leg Calf Raise
3
1 mins
RPE 7
5
skjaldbaka
3
2 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Power Clean
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
2A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@8
@8.5
@9
2B
Box Jump
4 Sets
5 Reps
@6
3A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
@8
@9
3B
Nordic Curl
3 Sets
6 Reps
@8.5
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@8
@9
@9.5
5A
Copenhagen Plank
2 Sets
1 Set
0.3 mins
3 mins
@7
@7
5B
Hanging Toes To Bar
3 Sets
AMRAP
@8
Day 2
1
Hang Power Clean
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2A
Trap Bar Deadlift
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@7
@8
@9
2B
Forward Jump
4 Sets
4 Reps
@6
3A
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
3B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
4A
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
4B
Plank (Weighted)
3 Sets
45 mins
@8
Day 3
1
Split Jerk
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
2
Split Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7
@8
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
3B
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@8
4A
Lying Leg Raise
3 Sets
15 Reps
@7
4B
Single Leg Calf Raise
3 Sets
1 mins
@7
5
skjaldbaka
3 Sets
2 Reps
@9