logo
BoostcampPNG

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!
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
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
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