logo
BoostcampPNG

Unmatched Power: 8 Week Plan For Power And Athleticism

by Mathias Veggerby
60 athletes joined

Program Description

I’ve been interested in sports performance for many years and I’ve decided to create this program for gaining extreme athleticism. The program focuses on building a huge power output in the leg, hip and core region, since I’ve found that to be the most effective way to become powerful and athletic. The program is designed to increase your performance in sport specific movements like jumps, sprints, throws, kicks and even punches. P.S. for combat sports I’d suggest doing neck exercises instead of grip training

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Olympic Weightlifting, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2024 04:28
  • Last Edited
    Sep 02, 2024 04:41
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
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Power Clean
3
3-5 reps
RPE 9
3
Box Jump
4
12-15 reps
RPE 8
4
V-Up
3
15-20 reps
RPE 9
5
Wrist Curls
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Pistol Squat
3
AMRAP
RPE 10
3
Pendlay Row
3
10-12 reps
RPE 8
4
Push Up
3
12-15 reps
RPE 10
5
Split Squat Jump
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
RPE 10
2
Military Press (Barbell)
3
5-8 reps
RPE 8
3
Power Clean
3
3-5 reps
RPE 8
4
Box Jump
4
12-15 reps
RPE 8
5
V-Up
3
15-20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Power Clean
3 Sets
3-5 Reps
@9
3
Box Jump
4 Sets
12-15 Reps
@8
4
V-Up
3 Sets
15-20 Reps
@9
5
Wrist Curls
3 Sets
12-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
AMRAP
@10
2
Military Press (Barbell)
3 Sets
5-8 Reps
@8
3
Power Clean
3 Sets
3-5 Reps
@8
4
Box Jump
4 Sets
12-15 Reps
@8
5
V-Up
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Pistol Squat
3 Sets
AMRAP
@10
3
Pendlay Row
3 Sets
10-12 Reps
@8
4
Push Up
3 Sets
12-15 Reps
@10
5
Split Squat Jump
3 Sets
20 Reps
@8