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Power training

by Joshua D.
27 athletes joined
5.0
(1 rating)

Program Description

Maintain strength increase power movements. The intent is to have prolonged exposure a specific weights to maintain strength on big 4 movements and express athleticism/power by improving clean/power jerk. Go up by 5 pounds on the 5x5 movements and 5-10 pounds on power movements each 4 week cycle.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 20, 2024 11:26
  • Last Edited
    Jun 18, 2025 10:33

Summary

Unleash your strength with this 4-week Power Training program, designed for those ready to take their lifting to the next level. Committing to just 4 days a week, you'll engage in a dynamic mix of compound lifts and explosive movements, including Front Squats, Kettlebell Swings, and Box Jumps. Each workout targets major muscle groups, focusing on building power and enhancing athletic performance. Get ready to challenge yourself and see measurable gains in strength and endurance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
8 reps
8 reps
8 reps
55%
65%
70%
2
High Pull
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
-
5
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
High Pull
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
-
5
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
High Pull
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
-
5
Lat Pulldown
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
High Pull
5
5 reps
-
3
Deadlift (Barbell)
5
5 reps
80%
4
Pull-Up (Bodyweight)
5
5 reps
-
5
Lat Pulldown
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
8 reps
8 reps
8 reps
55%
65%
70%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
-
5
Chest Fly (Machine)
5
10 reps
-
6
Rear Delt Fly (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
-
5
Chest Fly (Machine)
5
10 reps
-
6
Rear Delt Fly (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
-
5
Chest Fly (Machine)
5
10 reps
-
6
Rear Delt Fly (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Plyo Push Up
5
5 reps
-
5
Chest Fly (Machine)
5
10 reps
-
6
Rear Delt Fly (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
-
3
Turkish Get Up
5
2 reps
-
4
Box Jump
5
5 reps
-
5
Jump Squat
5
5 reps
-
6
Broad Jump
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
-
3
Turkish Get Up
5
2 reps
-
4
Box Jump
5
5 reps
-
5
Jump Squat
5
5 reps
-
6
Broad Jump
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
-
3
Turkish Get Up
5
2 reps
-
4
Box Jump
5
5 reps
-
5
Jump Squat
5
5 reps
-
6
Broad Jump
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
80%
2
Kettlebell Swing
5
10 reps
-
3
Turkish Get Up
5
2 reps
-
4
Box Jump
5
5 reps
-
5
Jump Squat
5
5 reps
-
6
Broad Jump
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
-
2
Med Ball Slam
5
5 reps
-
3
Prowler Push
5
1 reps
-
4
Glute Bridge (Barbell)
5
10 reps
-
5
Reverse Hyperextension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
-
2
Med Ball Slam
5
5 reps
-
3
Prowler Push
5
1 reps
-
4
Glute Bridge (Barbell)
5
10 reps
-
5
Reverse Hyperextension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
-
2
Med Ball Slam
5
5 reps
-
3
Prowler Push
5
1 reps
-
4
Glute Bridge (Barbell)
5
10 reps
-
5
Reverse Hyperextension
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 reps
-
2
Med Ball Slam
5
5 reps
-
3
Prowler Push
5
1 reps
-
4
Glute Bridge (Barbell)
5
10 reps
-
5
Reverse Hyperextension
5
10 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
80%
2
Kettlebell Swing
5 Sets
10 Reps
-
3
Turkish Get Up
5 Sets
2 Reps
-
4
Box Jump
5 Sets
5 Reps
-
5
Jump Squat
5 Sets
5 Reps
-
6
Broad Jump
5 Sets
5 Reps
-
Day 2
1
Power Jerk
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
65%
70%
2
Overhead Press (Barbell)
5 Sets
5 Reps
80%
3
Bench Press (Barbell)
5 Sets
5 Reps
80%
4
Plyo Push Up
5 Sets
5 Reps
-
5
Chest Fly (Machine)
5 Sets
10 Reps
-
6
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
Day 4
1
Farmer's Walk (Weighted)
5 Sets
1 Reps
-
2
Med Ball Slam
5 Sets
5 Reps
-
3
Prowler Push
5 Sets
1 Reps
-
4
Glute Bridge (Barbell)
5 Sets
10 Reps
-
5
Reverse Hyperextension
5 Sets
10 Reps
-
Day 1
1
Power Clean
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
55%
65%
70%
2
High Pull
5 Sets
5 Reps
-
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
4
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
5
Lat Pulldown
5 Sets
10 Reps
-