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3 Day Power Building/Sand bag conditioning Part 2

by Aaron B.

Program Description

This program is for overall strengthening and conditioning with 3 days a week weight lifting and 2 days a week conditioning. The conditioning is left open to modify to your specific needs for each day and week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2025 09:00
  • Last Edited
    May 10, 2025 12:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Safety Bar Squat
4
8-10 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8-10 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
4
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8-10 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
3
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8-10 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
3
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8-10 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
3
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8-10 reps
RPE 6-8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
3
Dumbbell Row
3
8-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 6-8
3
Lat Pulldown
4
10-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
5
6-8 reps
RPE 6-8
3
Lat Pulldown
4
10-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 6-8
3
Lat Pulldown
3
10-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 6-8
3
Lat Pulldown
3
10-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 6-8
3
Lat Pulldown
3
10-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
10-12 reps
RPE 6-8
2
Trap Bar Deadlift
4
6-8 reps
RPE 6-8
3
Lat Pulldown
3
10-12 reps
RPE 6-8
4
Standing Calf Raise
4
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sand Bag Conditioning
1
5-10 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
5
8-10 reps
RPE 5-7
3
T-Bar Row
4
10-12 reps
RPE 5-8
4
Leg Curl
4
8-10 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
5
8-10 reps
RPE 5-7
3
T-Bar Row
4
10-12 reps
RPE 5-8
4
Leg Curl
4
8-10 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 5-7
3
T-Bar Row
3
10-12 reps
RPE 5-8
4
Leg Curl
3
8-10 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 5-7
3
T-Bar Row
3
10-12 reps
RPE 5-8
4
Leg Curl
3
8-10 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 5-7
3
T-Bar Row
3
10-12 reps
RPE 5-8
4
Leg Curl
3
8-10 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 6-8
2
Belt Squat
4
8-10 reps
RPE 5-7
3
T-Bar Row
3
10-12 reps
RPE 5-8
4
Leg Curl
3
8-10 reps
RPE 5-7
Week 1
1 / 6 Weeks
Day 1
1
Safety Bar Squat
4 Sets
8-10 Reps
@6-8
2
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
@6-8
3
Dumbbell Row
4 Sets
8-12 Reps
@6-8
4
Standing Calf Raise
4 Sets
10-12 Reps
@6-8
Day 2
1
Sand Bag Conditioning
1 Set
5-10 Reps
@5-8
Day 3
1
Overhead Press (Dumbbell)
5 Sets
10-12 Reps
@6-8
2
Trap Bar Deadlift
5 Sets
6-8 Reps
@6-8
3
Lat Pulldown
4 Sets
10-12 Reps
@6-8
4
Standing Calf Raise
4 Sets
10-12 Reps
@6-7
Day 4
1
Sand Bag Conditioning
1 Set
5-10 Reps
@5-8
Day 5
1
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
@6-8
2
Belt Squat
5 Sets
8-10 Reps
@5-7
3
T-Bar Row
4 Sets
10-12 Reps
@5-8
4
Leg Curl
4 Sets
8-10 Reps
@5-7