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Phase 3 Training Program

by Aesletics
3 athletes joined

Program Description

Power Output

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2025 05:16
  • Last Edited
    Jul 27, 2025 11:29

Summary

Elevate your training with the Phase 3 Training Program, a comprehensive 4-week plan designed for serious lifters ready to push their limits. Committing to five days a week, you'll engage in a mix of dynamic warm-ups, Olympic lifts, and targeted supersets that challenge your strength and endurance. This program emphasizes functional movements and mobility, ensuring you build muscle while enhancing overall athleticism. Get ready to transform your performance and achieve your fitness 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Power Clean
4
3 reps
-
3A
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3B
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
4
Nordic Curl
3
3 reps
-
5A
Single Leg Calf Raise (Weighted)
2
8-12 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Neck Extension
2
10 reps
-
6B
L-Sit
2
AMRAP
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Bodyweight)
1
20 reps
-
7B
Pike Push Up
1
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Power Clean
4
3 reps
-
3A
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3B
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
4
Nordic Curl
3
4 reps
-
5A
Single Leg Calf Raise (Weighted)
2
8-12 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Neck Extension
2
10 reps
-
6B
L-Sit
2
AMRAP
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Bodyweight)
1
20 reps
-
7B
Pike Push Up
1
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Power Clean
5
3 reps
-
3A
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3B
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
4
Nordic Curl
3
5 reps
-
5A
Single Leg Calf Raise (Weighted)
2
8-12 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Neck Extension
2
10 reps
-
6B
L-Sit
2
AMRAP
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Bodyweight)
1
20 reps
-
7B
Pike Push Up
1
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Power Clean
5
3 reps
-
3A
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
3B
Overhead Press (Barbell)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
4
Nordic Curl
3
6 reps
-
5A
Single Leg Calf Raise (Weighted)
2
8-12 reps
-
5B
Lu Raise
2
10-20 reps
-
6A
Neck Extension
2
10 reps
-
6B
L-Sit
2
AMRAP
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Bodyweight)
1
20 reps
-
7B
Pike Push Up
1
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
3 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
2
1 reps
-
6
60m Sprint
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
3 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
2
1 reps
-
6
60m Sprint
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
4 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
3
1 reps
-
6
60m Sprint
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
4 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
3
1 reps
-
6
60m Sprint
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Depth Jump
4
3 reps
-
2B
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3A
Kettlebell Swing
3
6-10 reps
-
3B
Barbell Row
3
6-10 reps
-
4A
Tibialis Raise
3
8-12 reps
-
4B
Trap Raise
2
8-12 reps
-
5
Plank
1
5 mins
-
6A
Inverted Row
1
20 reps
-
6B
Push Up
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Depth Jump
4
4 reps
-
2B
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3A
Kettlebell Swing
3
6-10 reps
-
3B
Barbell Row
3
6-10 reps
-
4A
Tibialis Raise
3
8-12 reps
-
4B
Trap Raise
2
8-12 reps
-
5
Plank
1
5 mins
-
6A
Inverted Row
1
20 reps
-
6B
Push Up
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Depth Jump
4
5 reps
-
2B
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3A
Kettlebell Swing
3
6-10 reps
-
3B
Barbell Row
3
6-10 reps
-
4A
Tibialis Raise
3
8-12 reps
-
4B
Trap Raise
2
8-12 reps
-
5
Plank
1
5 mins
-
6A
Inverted Row
1
20 reps
-
6B
Push Up
1
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2A
Depth Jump
4
6 reps
-
2B
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
-
-
-
-
3A
Kettlebell Swing
3
6-10 reps
-
3B
Barbell Row
3
6-10 reps
-
4A
Tibialis Raise
3
8-12 reps
-
4B
Trap Raise
2
8-12 reps
-
5
Plank
1
5 mins
-
6A
Inverted Row
1
20 reps
-
6B
Push Up
1
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
3 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
2
1 reps
-
6
120m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
3 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
2
1 reps
-
6
120m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
4 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
3
1 reps
-
6
120m Sprint
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ground Mobility
1
1 reps
-
2
Barefoot Mobility
1
1 reps
-
3
Dynamic Warmup
1
1 reps
-
4A
Bounds
2
4 reps
-
4B
Broad Jump
2
4 reps
-
4C
Wall Cycles
3
3 reps
-
5
30m Sprint
3
1 reps
-
6
120m Sprint
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Squat (Barbell)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-20 reps
-
3B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
6-10 reps
-
5A
Single Leg Seated Calf Raise
2
8-12 reps
-
5B
Face Pull
2
8-12 reps
-
6A
Neck Flexion
2
10 reps
-
6B
Gar Hammer Raise
2
6-10 reps
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Neutral Grip, Bodyweight)
1
20 reps
-
7B
Dip (Bodyweight)
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Squat (Barbell)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-20 reps
-
3B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
6-10 reps
-
5A
Single Leg Seated Calf Raise
2
8-12 reps
-
5B
Face Pull
2
8-12 reps
-
6A
Neck Flexion
2
10 reps
-
6B
Gar Hammer Raise
2
6-10 reps
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Neutral Grip, Bodyweight)
1
20 reps
-
7B
Dip (Bodyweight)
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Squat (Barbell)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-20 reps
-
3B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
6-10 reps
-
5A
Single Leg Seated Calf Raise
2
8-12 reps
-
5B
Face Pull
2
8-12 reps
-
6A
Neck Flexion
2
10 reps
-
6B
Gar Hammer Raise
2
6-10 reps
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Neutral Grip, Bodyweight)
1
20 reps
-
7B
Dip (Bodyweight)
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warmup
1
1 reps
-
2
Squat (Barbell)
4
4-6 reps
-
3A
Dip (Bodyweight)
3
10-20 reps
-
3B
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
-
4
Back Extension (Weighted)
3
6-10 reps
-
5A
Single Leg Seated Calf Raise
2
8-12 reps
-
5B
Face Pull
2
8-12 reps
-
6A
Neck Flexion
2
10 reps
-
6B
Gar Hammer Raise
2
6-10 reps
-
6C
Single Arm Grip Hang
1
AMRAP
-
7A
Pull-Up (Neutral Grip, Bodyweight)
1
20 reps
-
7B
Dip (Bodyweight)
1
40 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Warmup
1 Set
1 Reps
-
2
Power Clean
4 Sets
3 Reps
-
3A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3B
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
4
Nordic Curl
3 Sets
3 Reps
-
5A
Single Leg Calf Raise (Weighted)
2 Sets
8-12 Reps
-
5B
Lu Raise
2 Sets
10-20 Reps
-
6A
Neck Extension
2 Sets
10 Reps
-
6B
L-Sit
2 Sets
AMRAP
-
6C
Single Arm Grip Hang
1 Set
AMRAP
-
7A
Pull-Up (Bodyweight)
1 Set
20 Reps
-
7B
Pike Push Up
1 Set
40 Reps
-
Day 2
1
Ground Mobility
1 Set
1 Reps
-
2
Barefoot Mobility
1 Set
1 Reps
-
3
Dynamic Warmup
1 Set
1 Reps
-
4A
Bounds
2 Sets
4 Reps
-
4B
Broad Jump
2 Sets
3 Reps
-
4C
Wall Cycles
3 Sets
3 Reps
-
5
30m Sprint
2 Sets
1 Reps
-
6
60m Sprint
3 Sets
1 Reps
-
Day 3
1
Warmup
1 Set
1 Reps
-
2A
Depth Jump
4 Sets
3 Reps
-
2B
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
-
-
-
-
3A
Kettlebell Swing
3 Sets
6-10 Reps
-
3B
Barbell Row
3 Sets
6-10 Reps
-
4A
Tibialis Raise
3 Sets
8-12 Reps
-
4B
Trap Raise
2 Sets
8-12 Reps
-
5
Plank
1 Set
5 mins
-
6A
Inverted Row
1 Set
20 Reps
-
6B
Push Up
1 Set
40 Reps
-
Day 4
1
Ground Mobility
1 Set
1 Reps
-
2
Barefoot Mobility
1 Set
1 Reps
-
3
Dynamic Warmup
1 Set
1 Reps
-
4A
Bounds
2 Sets
4 Reps
-
4B
Broad Jump
2 Sets
3 Reps
-
4C
Wall Cycles
3 Sets
3 Reps
-
5
30m Sprint
2 Sets
1 Reps
-
6
120m Sprint
3 Sets
1 Reps
-
Day 5
1
Warmup
1 Set
1 Reps
-
2
Squat (Barbell)
4 Sets
4-6 Reps
-
3A
Dip (Bodyweight)
3 Sets
10-20 Reps
-
3B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
-
4
Back Extension (Weighted)
3 Sets
6-10 Reps
-
5A
Single Leg Seated Calf Raise
2 Sets
8-12 Reps
-
5B
Face Pull
2 Sets
8-12 Reps
-
6A
Neck Flexion
2 Sets
10 Reps
-
6B
Gar Hammer Raise
2 Sets
6-10 Reps
-
6C
Single Arm Grip Hang
1 Set
AMRAP
-
7A
Pull-Up (Neutral Grip, Bodyweight)
1 Set
20 Reps
-
7B
Dip (Bodyweight)
1 Set
40 Reps
-