Program Description
Intermediate level strength and plyos
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedOct 28, 2024 04:02
- Last EditedFeb 26, 2025 05:53
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
10 reps
75%
1B
Push Up
3
6 reps
RPE 8
2A
Deficit Handstand Push Up
3
10 reps
RPE 8
2B
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
3A
Abs Crunch (Weighted)
3
25 reps
RPE 7
3B
Russian Twist (Dumbbell)
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
80%
1B
Sprint
3
4 reps
RPE 9
2A
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2B
Glute Bridge (Bodyweight)
3
6 reps
RPE 8
3A
Lunge (Bodyweight)
3
8 reps
RPE 7.5
3B
Lying Leg Raise
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
10 reps
75%
1B
Landmine Push Press
3
6 reps
RPE 9
2A
Pull-Up (Weighted)
3
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
6 reps
RPE 7
2C
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3B
Tricep Kickback
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8 reps
75%
1B
Trap Bar Deadlift
3
6 reps
RPE 9
2A
Step-Up (Weighted)
3
12 reps
70%
2B
Vertical Jump
3
6 reps
RPE 9
3
Jump Rope
1
100 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
10
1 reps
RPE 6-9
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Dumbbell)3 Sets
10 Reps
75%
1B
Push Up3 Sets
6 Reps
@8
2A
Deficit Handstand Push Up3 Sets
10 Reps
@8
2B
Lying Tricep Extension (Barbell)3 Sets
12 Reps
@7
3A
Abs Crunch (Weighted)3 Sets
25 Reps
@7
3B
Russian Twist (Dumbbell)3 Sets
25 Reps
@7
Day 2
1A
Trap Bar Deadlift3 Sets
8 Reps
80%
1B
Sprint3 Sets
4 Reps
@9
2A
Glute Bridge (Dumbbell)3 Sets
12 Reps
@7
2B
Glute Bridge (Bodyweight)3 Sets
6 Reps
@8
3A
Lunge (Bodyweight)3 Sets
8 Reps
@7.5
3B
Lying Leg Raise3 Sets
25 Reps
@6
Day 3
1A
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
75%
1B
Landmine Push Press3 Sets
6 Reps
@9
2A
Pull-Up (Weighted)3 Sets
6 Reps
@8
2B
Pull-Up (Bodyweight)3 Sets
6 Reps
@7
2C
Seated Overhead Press (Barbell)3 Sets
12 Reps
@6
3A
Bicep Curl (Dumbbell)3 Sets
AMRAP
@10
3B
Tricep Kickback3 Sets
AMRAP
@10
Day 4
1A
Front Squat (Barbell)3 Sets
8 Reps
75%
1B
Trap Bar Deadlift3 Sets
6 Reps
@9
2A
Step-Up (Weighted)3 Sets
12 Reps
70%
2B
Vertical Jump3 Sets
6 Reps
@9
3
Jump Rope1 Set
100 Reps
100%
Day 5
1
Sprint10 Sets
1 Reps
@6-9