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THE COMPOUND CODE 📈

by Tom B.

Program Description

**THE COMPOUND CODE 📈** is a dynamic 4-week program designed to elevate your strength and performance through a series of compound lifts. With 12 training days packed into a month, you'll focus on Olympic lifts like the Power Clean and Power Snatch, alongside foundational movements such as Squats and Deadlifts. Each session is structured to challenge your limits, utilizing a range of intensities and rep schemes to maximize gains. Get ready to build muscle, enhance your performance, and push your boundaries as you unlock your true lifting potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 29, 2025 09:27
  • Last Edited
    Nov 06, 2025 01:58
Muscle Engagement
Front
Back
MuscleSet
Olympic
21.4%
Quadriceps
13.8%
Glutes
13.2%
Upper Back
11%
Abs
6.8%
Lower Back
6%
Hamstrings
5.5%
Front Delts
5.2%
Triceps
4.6%
Middle Delts
4.3%
Chest
3.7%
Lats
2.8%
Adductors
1.4%
Biceps
0.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
10
1-3 reps
RPE 7-10
2
Squat (Barbell)
2
5 reps
85%
3
Squat (Barbell)
1
5+ reps
85%
4
Pendlay Row
4
5-7 reps
RPE 8-9
5
Dip (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
10
1-3 reps
RPE 7-10
2
Squat (Barbell)
3
3 reps
90%
3
Squat (Barbell)
1
3+ reps
90%
4
Pendlay Row
4
5-7 reps
RPE 8-9
5
Dip (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
10
1-3 reps
RPE 7-10
2
Squat (Barbell)
2
2
2 reps
1 reps
93%
97%
3
Squat (Barbell)
1
1+ reps
97%
4
Pendlay Row
4
5-7 reps
RPE 8-9
5
Dip (Weighted)
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
1-3 reps
RPE 7-10
2
Squat (Barbell)
1
1
3 reps
2 reps
90%
95%
3
Squat (Barbell)
1
1+ reps
100%
4
Pendlay Row
4
5-7 reps
RPE 8-9
5
Dip (Weighted)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
10
1-3 reps
RPE 7-10
2
Behind-the-Neck Push Press
2
5 reps
85%
3
Behind-the-Neck Push Press
1
5+ reps
85%
4
Front Squat (Barbell)
4
5-7 reps
RPE 8-9
5
Pull-Up (Weighted)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
10
1-3 reps
RPE 7-10
2
Behind-the-Neck Push Press
3
3 reps
90%
3
Behind-the-Neck Push Press
1
3+ reps
90%
4
Front Squat (Barbell)
4
5-7 reps
RPE 8-9
5
Pull-Up (Weighted)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
10
1-3 reps
RPE 7-10
2
Behind-the-Neck Push Press
2
2
2 reps
1 reps
93%
97%
3
Behind-the-Neck Push Press
1
1+ reps
97%
4
Front Squat (Barbell)
4
5-7 reps
RPE 8-9
5
Pull-Up (Weighted)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
1-3 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
1
3 reps
2 reps
90%
95%
3
Behind-the-Neck Push Press
1
1+ reps
100%
4
Front Squat (Barbell)
4
5-7 reps
RPE 8-9
5
Pull-Up (Weighted)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
10
1-3 reps
RPE 7-10
2
Deadlift (Barbell)
2
5 reps
85%
3
Deadlift (Barbell)
1
5+ reps
85%
4
Incline Bench Press (Barbell)
4
5-7 reps
RPE 8-9
5
Lunge (Kettlebell)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
10
1-3 reps
RPE 7-10
2
Deadlift (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
1
3+ reps
90%
4
Incline Bench Press (Barbell)
4
5-7 reps
RPE 8-9
5
Lunge (Kettlebell)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
10
1-3 reps
RPE 7-10
2
Deadlift (Barbell)
2
2
2 reps
1 reps
93%
97%
3
Deadlift (Barbell)
1
1+ reps
97%
4
Incline Bench Press (Barbell)
4
5-7 reps
RPE 8-9
5
Lunge (Kettlebell)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
1-3 reps
RPE 7-10
2
Deadlift (Barbell)
1
1
3 reps
2 reps
90%
95%
3
Deadlift (Barbell)
1
1+ reps
100%
4
Incline Bench Press (Barbell)
4
5-7 reps
RPE 8-9
5
Lunge (Kettlebell)
1
AMRAP
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Power Clean
10 Sets
1-3 Reps
@7-10
2
Squat (Barbell)
2 Sets
5 Reps
85%
3
Squat (Barbell)
1 Set
5+ Reps
85%
4
Pendlay Row
4 Sets
5-7 Reps
@8-9
5
Dip (Weighted)
1 Set
AMRAP
@8
Day 2
1
Power Snatch
10 Sets
1-3 Reps
@7-10
2
Behind-the-Neck Push Press
2 Sets
5 Reps
85%
3
Behind-the-Neck Push Press
1 Set
5+ Reps
85%
4
Front Squat (Barbell)
4 Sets
5-7 Reps
@8-9
5
Pull-Up (Weighted)
1 Set
AMRAP
@8
Day 3
1
Power Jerk
10 Sets
1-3 Reps
@7-10
2
Deadlift (Barbell)
2 Sets
5 Reps
85%
3
Deadlift (Barbell)
1 Set
5+ Reps
85%
4
Incline Bench Press (Barbell)
4 Sets
5-7 Reps
@8-9
5
Lunge (Kettlebell)
1 Set
AMRAP
@8