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BoostcampPNG

Athlete (Power and Strength)

by Jonah Bodart Quick
1 athletes joined

Program Description

This program should help build strength and muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting, Bodybuilding, Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 11, 2024 05:55
  • Last Edited
    Jun 22, 2024 05:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.6%
Glutes
12.9%
Hamstrings
8.3%
Chest
7.3%
Triceps
7.3%
Front Delts
6.7%
Upper Back
6.1%
Middle Delts
4.8%
Biceps
4.3%
Olympic
4.2%
Lats
3.8%
Lower Back
3.4%
Abs
2.8%
Adductors
2.6%
Rear Delts
1.9%
Abductors
1.6%
Other
1.3%
Calves
1.3%
Forearms
0.5%
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
1
3
1 reps
3 reps
80%
75%
2
Military Press (Barbell)
3
5 reps
60%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
83%
78%
2
Military Press (Barbell)
3
5 reps
65%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Military Press (Barbell)
4
4 reps
70%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
88%
83%
2
Military Press (Barbell)
4
3 reps
75%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Military Press (Barbell)
3
3 reps
80%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
-
2
Military Press (Barbell)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
60%
2
Military Press (Barbell)
2
5 reps
40%
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
85%
75%
2
Dip (Weighted)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
50%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
88%
78%
2
Dip (Weighted)
3
8 reps
55%
3
Pull-Up (Weighted)
3
8 reps
55%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
80%
2
Dip (Weighted)
3
5 reps
60%
3
Pull-Up (Weighted)
3
7 reps
55%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
93%
83%
2
Dip (Weighted)
5
5 reps
65%
3
Pull-Up (Weighted)
3
6 reps
63%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
85%
2
Dip (Weighted)
5
4 reps
70%
3
Pull-Up (Weighted)
3
5 reps
65%
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
80%
2
Dip (Weighted)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Dip (Weighted)
2
20 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
8
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
80%
75%
2
Power Clean
3
5 reps
60%
3
Bench Press (Barbell)
3
8 reps
60%
4
Quarter Pin Squat
3
3 reps
100%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
83%
78%
2
Power Clean
3
5 reps
65%
3
Bench Press (Barbell)
3
8 reps
63%
4
Quarter Pin Squat
3
3 reps
100%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
80%
2
Power Clean
4
4 reps
70%
3
Bench Press (Barbell)
3
8 reps
65%
4
Quarter Pin Squat
3
3 reps
100%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
88%
83%
2
Power Clean
4
3 reps
75%
3
Bench Press (Barbell)
3
7 reps
68%
4
Quarter Pin Squat
3
3 reps
100%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Power Clean
3
3 reps
80%
3
Bench Press (Barbell)
3
6 reps
70%
4
Quarter Pin Squat
3
3 reps
100%
5
Box Jump
3
10 reps
-
6
Pistol Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
-
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Power Clean
2
5 reps
40%
3
Bench Press (Barbell)
2
8 reps
50%
4
Box Jump
3
10 reps
-
5
Pistol Squat
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
85%
90%
2
Split Jerk
4
1
2 reps
1 reps
85%
90%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
85%
90%
2
Split Jerk
4
1
2 reps
1 reps
85%
90%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
88%
93%
2
Split Jerk
4
1
2 reps
1 reps
88%
93%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
88%
93%
2
Split Jerk
4
1
2 reps
1 reps
88%
93%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
1
2 reps
1 reps
90%
95%
2
Split Jerk
4
1
2 reps
1 reps
90%
95%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
-
2
Split Jerk
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Squat (Barbell)
2
5 reps
50%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
80%
60%
2
Squat (Barbell)
3
6 reps
65%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
83%
65%
2
Squat (Barbell)
3
6 reps
68%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
85%
70%
2
Squat (Barbell)
2
1
5 reps
5 reps
70%
7%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
75%
2
Squat (Barbell)
3
5 reps
73%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
90%
80%
2
Squat (Barbell)
3
5 reps
75%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Hanging Leg Raise
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
1
2 reps
1 reps
70%
75%
2
Split Jerk
3
1
2 reps
1 reps
70%
75%
3
Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 8
6
Hack Squat
3
15 reps
RPE 8
7
Standing Calf Raise
3
12 reps
RPE 8
8
Hip Adductor (Machine)
3
12 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Front Squat (Paused)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Military Press (Barbell)
3 Sets
5 Reps
60%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
85%
75%
2
Dip (Weighted)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
50%
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Hammer Curl
3 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
80%
60%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4
Hanging Leg Raise
2 Sets
10 Reps
-
Day 4
1
Snatch (Barbell)
5 Sets
1 Set
2 Reps
1 Reps
85%
90%
2
Split Jerk
4 Sets
1 Set
2 Reps
1 Reps
85%
90%
3
Leg Press
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@8
6
Hack Squat
3 Sets
15 Reps
@8
7
Standing Calf Raise
3 Sets
12 Reps
@8
8
Hip Adductor (Machine)
3 Sets
12 Reps
@8
9
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
80%
75%
2
Power Clean
3 Sets
5 Reps
60%
3
Bench Press (Barbell)
3 Sets
8 Reps
60%
4
Quarter Pin Squat
3 Sets
3 Reps
100%
5
Box Jump
3 Sets
10 Reps
-
6
Pistol Squat
3 Sets
10 Reps
@8