Power training plan The final part Of my Stuff.
Powerlifting thing to help you get strong to make you jealous.Now friends are gonna be jealous
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Clean | 3 | 5 reps | @9.5 |
| 2 | Speed Deadlift | 4 | 15 reps | @9.5 |
| 3 | Squat (Paused) | 3 | 15 reps | @9.5 |
| 4 | Clean Deadlift | 3 | 5 reps | @9.5 |
| 5 | Squat (Barbell) | 3 | 10 reps | @8 |
| 6 | Clean and Press | 3 | 5 reps | @8 |
| 7 | Snatch Deadlift | 3 | 5 reps | @6 |
| 8 | Lunge (Barbell) | 4 | 15 reps | @10 |
| 9 | Deadlift (Paused) | 3 | 15 reps | @10 |
| 10 | Deadlift (Barbell) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 3 | 20 reps | @6 |
| 2 | Stretching | 3 | 1 min | @6 |
| 3 | Couch Stretch | 3 | 1 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wrist Curls | 1 | 20 reps | @9.5 |
| 2 | Bicep Curl (Dumbbell) | 2 | 25 reps | @10 |
| 3 | Tricep Extension (Dumbbell) | 3 | 15 reps | @10 |
| 4 | Reverse Bicep Curl (Dumbbell) | 3 | 10 reps | @10 |
| 5 | High Pull | 3 | 15 reps | @9.5 |
| 6 | Hang Clean | 3 | 15 reps | @9 |
| 7 | Hang Snatch | 2 | 5 reps | @10 |
| 8 | Arnold Press | 3 | 10 reps | @9.5 |
| 9 | Good Morning | 4 | 5 reps | @9.5 |
| 10 | Snatch (Barbell) | 3 | 5 reps | @10 |
| 11 | Bicep Curl (Barbell) | 4 | 25 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 1 | 10 min | @8 |
| 2 | Jumping Jack | 3 | 25 reps | @6 |
| 3 | Cycling | 1 | 25 min | @9.5 |
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 2 reps | @6.5 |
| 5 | Hang Clean | 3 | 15 reps | @8 |
| 6 | Kelso Shrug | 3 | 10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 3 | 25 reps | @6.5 |
| 2 | Reverse Abs Crunch (Bodyweight) | 4 | 10 reps | @6.5 |
| 3 | Russian Twist | 2 | 25 reps | @8 |
| 4 | Hip Thrust (Dumbbell) | 3 | 15 reps | @8 |
| 5 | Abs Crunch (Weighted) | 3 | 15 reps | @8.5 |
| 6 | Sumo Deadlift (Paused) | 5 | 10 reps | @6.5 |
| 7 | Abs Crunch (Bodyweight) | 4 | 25 reps | @6.5 |
| 8 | Reverse Abs Crunch (Bodyweight) | 4 | 5 reps | @9.5 |
| 9 | Russian Twist | 3 | 25 reps | @6.5 |
| 10 | Pull-Up (Neutral Grip, Bodyweight) | 4 | 2 reps | @6.5 |
| 11 | Hang Clean | 3 | 15 reps | @6.5 |
| 12 | Dumbbell Row | 4 | 15 reps | @8 |
| 13 | Clean Deadlift | 2 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 35 reps | @10 |
| 2 | Bench Press (Paused) | 3 | 15 reps | @10 |
| 3 | Bench Press (Dumbbell) | 2 | 25 reps | @10 |
| 4 | Incline Bench Press (Barbell) | 1 | 15 reps | @10 |
| 5 | Incline Bench Press (Dumbbell) | 2 | 15 reps | @10 |
| 6 | Sling Shot Bench Press (Barbell) | 1 | 25 reps | @10 |
| 7 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 2 reps | @10 |
| 8 | Wide Grip Pull-Up | 3 | 2 reps | @10 |
| 9 | Pull-Up (Bodyweight) | 4 | 3 reps | @10 |
| 10 | Scapular Pull-Up | 4 | 1 rep | @7 |
| 11 | Push Up | 3 | 15 reps | @6.5 |
| 12 | Chest Fly (Dumbbell) | 3 | 10 reps | @8.5 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Power training plan The final part Of my Stuff. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Power training plan The final part Of my Stuff. is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Power training plan The final part Of my Stuff. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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