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Strength and power

by Javon A.

Program Description

Strength and athleticism

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Athletics, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2024 03:03
  • Last Edited
    Jun 18, 2025 11:50

Summary

Unlock your potential with the "Strength and Power" program, a dynamic 6-week journey designed for serious lifters. Committing to four days a week, you'll focus on building explosive strength through a mix of heavy lifts and plyometric movements. Each session targets key muscle groups, ensuring balanced development and improved performance. With a variety of exercises, including barbell squats and push presses, you'll challenge your limits and see measurable gains in strength and power. Equip your garage gym and get ready to transform your training!
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4.8 Stars with 10, 000+ Ratings
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
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
5 reps
RPE 7
4
Skull Crusher
2
5 reps
RPE 7
5
Front Raise
2
12-15 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7
2
Floor Press (Barbell)
2
4 reps
RPE 7
3
Push Up
2
AMRAP
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Skull Crusher
3
5 reps
RPE 7
6
French Press
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
Zercher Squat (Barbell)
3
4 reps
RPE 7
3
Box Squat (Barbell)
2
5 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
2
12 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
RPE 7
4
Zercher Squat (Barbell)
3
4 reps
RPE 7
5
Box Squat (Barbell)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Paused)
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Tempo Press
2
4 reps
RPE 7
3
JM Press
1
1
12-15 reps
12-15 reps
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
2
5 reps
RPE 7
5
Bench Press (Close Grip)
2
5 reps
RPE 7
6
Dip (Assisted)
2
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Hip Thrust (Barbell)
2
12 reps
RPE 7
3
Bent Over Row (Barbell)
3
5 reps
RPE 7
4
Kroc Row
2
4 reps
RPE 7
5
Shrug (Dumbbell)
2
12-15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Deficit Deadlift (Barbell)
2
5 reps
RPE 7
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 7
4
Bent Over Row (Barbell)
3
5 reps
RPE 7
5
Kroc Row
2
4 reps
RPE 7
6
Shrug (Dumbbell)
2
12-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
5 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Push Press (Barbell)
5 Sets
5 Reps
@7
2
Floor Press (Barbell)
2 Sets
4 Reps
@7
3
Seated Overhead Press (Dumbbell)
2 Sets
5 Reps
@7
4
Skull Crusher
2 Sets
5 Reps
@7
5
Front Raise
2 Sets
12-15 Reps
@7
6
French Press
2 Sets
12-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@7
2
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
3
Box Squat (Barbell)
2 Sets
5 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@6
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Bench Press (Paused)
2 Sets
4 Reps
@7
3
JM Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
4
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
5
Bench Press (Close Grip)
2 Sets
5 Reps
@7
6
Dip (Assisted)
2 Sets
4 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@7
4
Kroc Row
2 Sets
4 Reps
@7
5
Shrug (Dumbbell)
2 Sets
12-15 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
5 Reps
@7