Power Plan
stenght for sbd
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Competition Style) | 3 | 4 reps | @8 |
| 2 | ACC Tempo Squat | 2 | 0.03 min | @6 |
| 3 | Stiff-Leg Deadlifts | 3 | 8 reps | @5 |
| 4 | Bulgarian Split Squats | 3 | 8 reps | @7 |
| 5 | Seated Hamstring Curl | 3 | 8 reps | @6 |
| 6 | Hack Squat | 3 | 6 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4 reps | @8 |
| 2 | Bench Press (Paused) | 4 | 0.02 min | @7 |
| 3 | Lat Pulldown | 3 | 8 reps | @6 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @7 |
| 5 | Chest Supported Row (Machine) | 3 | 6 reps | @7 |
| 6 | Skull Crusher (Barbell) | 3 | 8 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3 reps | @8 |
| 2 | Deadlift (Deficit) | 3 | 4 reps | @7 |
| 3 | Hack Squat | 3 | 8 reps | @7 |
| 4 | Leg Extension | 3 | 8 reps | @6 |
| 5 | Hip Abductor (Machine) | 3 | 8 reps | @5 |
| 6 | Back Extension (Weighted) | 3 | 6 reps | @7 |
| 7 | Preacher Curl (Dumbbell) | 2 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 6 reps | @8 |
| 2 | Shoulder Press (Plate Loaded) | 4 | 6 reps | @7 |
| 3 | Barbell Row | 3 | 6 reps | @8 |
| 4 | Chest Fly (Cable) | 3 | 8 reps | @6 |
| 5 | Preacher Curl (EZ Bar) | 3 | 6 reps | @7 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8 reps | @6 |
| 7 | Lateral Raise (Cable) | 2 | 8 reps | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Speed Squat (65–70% 1RM) | 3 | 4 reps | @7 |
| 2 | Deficit Deadlift (Barbell) | 3 | 5 reps | @7 |
| 3 | Calf Raise (Machine) | 3 | 6 reps | @8 |
| 4 | Leg Press | 3 | 8 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 3 | 6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Speed Bench (65–70% 1RM) | 2 | 4 reps | @7 |
| 2 | Shoulder Press (Plate Loaded) | 3 | 10 reps | @6 |
| 3 | Dip (Weighted) | 4 | 6 reps | @8 |
| 4 | Lat Pulldown | 3 | 5 reps | @8 |
| 5 | Skull Crusher (Barbell) | 4 | 6 reps | @8 |
| 6 | Lateral Raise (Cable) | 4 | 8 reps | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Power Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Power Plan is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Power Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
