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BoostcampPNG

Phase 3 Training Program

by Aesletics

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
    Jun 16, 2025 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-