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Laxa Strength (1)

by Ken Freidrich Laxa
6 athletes joined

Program Description

To gain Strength and be more explosive. It helps you to jump higher run faster, this is very essential to every athlete.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 05, 2024 09:17
  • Last Edited
    Jun 18, 2025 08:17

Summary

Laxa Strength is a comprehensive 6-week program designed to build your strength and enhance your lifting technique. With 5 training days each week, you'll tackle a variety of compound movements, including squats, deadlifts, and bench presses, all while focusing on explosive power and proper form. This program is perfect for those looking to push their limits in a full gym setting, ensuring you develop strength across all major muscle groups. Get ready to transform your physique and elevate your performance!
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
2
6 reps
80%
3
Power Clean
4
6 reps
80%
4
Hip Thrust (Barbell)
4
6 reps
80%
5
Landmine Twist
4
12 reps
-
6
Ab Wheel
4
12 reps
-
7
Plank
3
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
-
3
Deadlift (Barbell)
3
8 reps
80%
4
Power Clean
1
10 reps
80%
5
Power Clean
5
3 reps
-
6
Hip Thrust (Barbell)
1
10 reps
80%
7
Hip Thrust (Barbell)
5
3 reps
-
8
Landmine Twist
4
12 reps
-
9
Plank
3
60 mins
-
10
Ab Wheel
3
12 reps
-
11
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Deadlift (Barbell)
2
6 reps
85%
3
Power Clean
3
6 reps
85%
4
Hip Thrust (Barbell)
3
6 reps
85%
5
Landmine Twist
3
12 reps
-
6
Ab Wheel
3
12 reps
-
7
Abs Crunch (Weighted)
5
12 reps
-
8
Plank
3
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
2
6 reps
90%
3
Power Clean
3
3 reps
90%
4
Hip Thrust (Barbell)
3
3 reps
90%
5
Ab Wheel
3
12 reps
-
6
Plank
3
60 mins
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
95%
2
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
65%
70%
70%
3
Power Clean
1
4 reps
95%
4
Hip Thrust (Barbell)
1
4 reps
95%
5
Ab Wheel
3
12 reps
-
6
Plank
3
60 mins
-
7
Landmine Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2 reps
50%
2
Squat (Barbell)
2
2 reps
50%
3
Power Clean
2
2 reps
50%
4
Deadlift (Barbell)
2
2 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Landmine Press
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
75%
80%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Upright Row (Barbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
85%
90%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
95%
2
Bent Over Row (Dumbbell)
1
2
8 reps
6 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
1
2
8 reps
6 reps
-
-
5
Upright Row (Barbell)
1
2
8 reps
6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
50%
2
Bent Over Row (Dumbbell)
1
1
4 reps
3 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
4 reps
3 reps
-
-
4
Pull-Up (Weighted)
2
3 reps
-
5
Upright Row (Barbell)
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Landmine Press
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
80 reps
80%
2
Squat (Barbell)
10
3 reps
-
3
Deadlift (Barbell)
3
8 reps
80%
4
Power Clean
1
10 reps
80%
5
Power Clean
10
3 reps
-
6
Hip Thrust (Barbell)
1
10 reps
80%
7
Hip Thrust (Barbell)
10
3 reps
-
8
Ab Wheel
3
12 reps
-
9
Abs Crunch (Weighted)
3
12 reps
-
10
Landmine Twist
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
85%
2
Deadlift (Barbell)
1
8 reps
85%
3
Power Clean
1
6 reps
85%
4
Hip Thrust (Barbell)
1
6 reps
85%
5
Landmine Twist
3
12 reps
-
6
Ab Wheel
3
12 reps
-
7
Abs Crunch (Weighted)
5
12 reps
-
8
Plank
3
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
95%
2
Deadlift (Barbell)
1
1
3 reps
2 reps
90%
95%
3
Power Clean
1
1
3 reps
2 reps
90%
95%
4
Hip Thrust (Barbell)
1
1
3 reps
2 reps
90%
95%
5
Ab Wheel
3
12 reps
-
6
Plank
3
60 mins
-
7
Abs Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
8 reps
70%
3
Power Clean
4
8 reps
70%
4
Hip Thrust (Barbell)
4
8 reps
70%
5
Landmine Twist
4
12 reps
-
6
Ab Wheel
4
12 reps
-
7
Plank
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
75%
80%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bent Over Row (Dumbbell)
3
6 reps
-
3
Seated Overhead Press (Dumbbell)
3
6 reps
-
4
Pull-Up (Weighted)
3
6 reps
-
5
Upright Row (Barbell)
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
90%
95%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bent Over Row (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
4
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
-
-
-
5
Upright Row (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
6
Landmine Press
2
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bent Over Row (Dumbbell)
1
2
10 reps
8 reps
-
-
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Deadlift (Barbell)
2 Sets
6 Reps
80%
3
Power Clean
4 Sets
6 Reps
80%
4
Hip Thrust (Barbell)
4 Sets
6 Reps
80%
5
Landmine Twist
4 Sets
12 Reps
-
6
Ab Wheel
4 Sets
12 Reps
-
7
Plank
3 Sets
60 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
8 Reps
70%
3
Power Clean
4 Sets
8 Reps
70%
4
Hip Thrust (Barbell)
4 Sets
8 Reps
70%
5
Landmine Twist
4 Sets
12 Reps
-
6
Ab Wheel
4 Sets
12 Reps
-
7
Plank
3 Sets
60 mins
-
Day 5
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Upright Row (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Landmine Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-