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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
    Jun 18, 2025 07:59

Summary

Elevate your strength and conditioning with this 6-week, 5-day program that expertly blends power building with sandbag conditioning. Focus on compound lifts like the Safety Bar Squat and Trap Bar Deadlift, while enhancing your endurance through dynamic sandbag drills. Each session is designed to challenge your muscles and improve your overall fitness, ensuring you build strength and stamina simultaneously. Get ready to transform your training and achieve your goals!
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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
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