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3 day power building, sand bag conditioning 2 days

by Aaron B.

Program Description

This program is to slowly build strength while starting or improving your conditioning levels.

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2025 04:17
  • Last Edited
    Jun 18, 2025 07:50

Summary

Transform your strength and conditioning with this 6-week program designed for serious lifters. Combining three days of power-building with two days of dynamic sandbag conditioning, you'll build muscle and enhance endurance in just five days a week. Each session focuses on compound lifts like the Incline Bench Press and Trap Bar Deadlift, complemented by full-body conditioning to maximize your results. Get ready to push your limits and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Triceps
11%
Upper Back
10.2%
Lats
10.2%
Quadriceps
9.3%
Chest
7.6%
Middle Delts
6.8%
Abs
6.4%
Glutes
5.9%
Hamstrings
5.9%
Calves
5.9%
Biceps
3.4%
Lower Back
1.7%
Rear Delts
1.7%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6-7
2
Safety Bar Squat
3
6-8 reps
RPE 6-7
3
Pendlay Row
4
8-12 reps
RPE 6-7
4
Standing Calf Raise
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6-7
2
Safety Bar Squat
3
6-8 reps
RPE 6-7
3
Pendlay Row
4
8-12 reps
RPE 6-7
4
Standing Calf Raise
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6-7
2
Safety Bar Squat
3
6-8 reps
RPE 6-7
3
Pendlay Row
4
8-12 reps
RPE 6-7
4
Standing Calf Raise
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6-7
2
Safety Bar Squat
3
6-8 reps
RPE 6-7
3
Pendlay Row
4
8-12 reps
RPE 6-7
4
Standing Calf Raise
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6-7
2
Safety Bar Squat
3
6-8 reps
RPE 6-7
3
Pendlay Row
4
8-12 reps
RPE 6-7
4
Standing Calf Raise
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 6-7
2
Safety Bar Squat
3
6-8 reps
RPE 6-7
3
Pendlay Row
4
8-12 reps
RPE 6-7
4
Standing Calf Raise
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
RPE 6-7
2
Trap Bar Deadlift
4
5-8 reps
RPE 6-7
3
Lat Pulldown
4
5-8 reps
RPE 6-7
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
RPE 6-7
2
Trap Bar Deadlift
4
5-8 reps
RPE 6-7
3
Lat Pulldown
4
5-8 reps
RPE 6-7
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
RPE 6-7
2
Trap Bar Deadlift
4
5-8 reps
RPE 6-7
3
Lat Pulldown
4
5-8 reps
RPE 6-7
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
RPE 6-7
2
Trap Bar Deadlift
4
5-8 reps
RPE 6-7
3
Lat Pulldown
4
5-8 reps
RPE 6-7
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
RPE 6-7
2
Trap Bar Deadlift
4
5-8 reps
RPE 6-7
3
Lat Pulldown
4
5-8 reps
RPE 6-7
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
RPE 6-7
2
Trap Bar Deadlift
4
5-8 reps
RPE 6-7
3
Lat Pulldown
4
5-8 reps
RPE 6-7
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-7
2
Leg Extension
4
8-12 reps
RPE 6-7
3
T-Bar Row
4
8-12 reps
RPE 6-7
4
Lateral Raise (Cable)
4
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-7
2
Leg Extension
4
8-12 reps
RPE 6-7
3
T-Bar Row
4
8-12 reps
RPE 6-7
4
Lateral Raise (Cable)
4
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-7
2
Leg Extension
4
8-12 reps
RPE 6-7
3
T-Bar Row
4
8-12 reps
RPE 6-7
4
Lateral Raise (Cable)
4
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-7
2
Leg Extension
4
8-12 reps
RPE 6-7
3
T-Bar Row
4
8-12 reps
RPE 6-7
4
Lateral Raise (Cable)
4
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-7
2
Leg Extension
4
8-12 reps
RPE 6-7
3
T-Bar Row
4
8-12 reps
RPE 6-7
4
Lateral Raise (Cable)
4
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-7
2
Leg Extension
4
8-12 reps
RPE 6-7
3
T-Bar Row
4
8-12 reps
RPE 6-7
4
Lateral Raise (Cable)
4
8-12 reps
RPE 6-7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@6-7
2
Safety Bar Squat
3 Sets
6-8 Reps
@6-7
3
Pendlay Row
4 Sets
8-12 Reps
@6-7
4
Standing Calf Raise
3 Sets
10-12 Reps
@6-7
Day 2
1
Sand Bag Conditioning
1 Set
-
-
Day 3
1
Overhead Press (Dumbbell)
4 Sets
5-8 Reps
@6-7
2
Trap Bar Deadlift
4 Sets
5-8 Reps
@6-7
3
Lat Pulldown
4 Sets
5-8 Reps
@6-7
4
Standing Calf Raise
4 Sets
10-12 Reps
@6-7
Day 4
1
Sand Bag Conditioning
1 Set
-
-
Day 5
1
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
@6-7
2
Leg Extension
4 Sets
8-12 Reps
@6-7
3
T-Bar Row
4 Sets
8-12 Reps
@6-7
4
Lateral Raise (Cable)
4 Sets
8-12 Reps
@6-7