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A pretty dope program

by Thomas A.
8 athletes joined

Program Description

This program is for those who want to improve power and strength through classic and athletic exercises. It includes four sessions per week, which in practice means a training session every other day. Most sets are based on RPE, except for the back squat, so make sure to push yourself week after week and track your progress. After completing the four-week program, you can choose to deload, switch things up with different exercises for a week, or just jump back into this dope shit again.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 04, 2025 08:27
  • Last Edited
    May 13, 2025 07:41
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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
Deficit Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 8-9
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Snatch (Kettlebell)
3
2
5 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 10
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Snatch (Kettlebell)
3
2
5 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 10
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Snatch (Kettlebell)
4
2
5 reps
10 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Dip (Weighted)
5
5 reps
RPE 8-9
3
Hamstring Curl
3
10 reps
RPE 8-9
4
Handstand
3
3-5 reps
RPE 10
5
Skull Crusher
3
6-10 reps
RPE 8-9.5
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Snatch (Kettlebell)
3
2
5 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Box Jump
5
5 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
4
Chin-Up (Weighted)
5
5 reps
RPE 8-9
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 8
7
Cardio
2
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Box Jump
5
5 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
4
Chin-Up (Weighted)
5
5 reps
RPE 8-9
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 8
7
Cardio
2
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Box Jump
5
5 reps
RPE 7-10
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
4
Chin-Up (Weighted)
5
5 reps
RPE 8-9
5
Handstand
3
0.5-1 mins
RPE 6-10
6
Dragon Flag
3
6-10 reps
RPE 8
7
Cardio
2
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
5 reps
RPE 8-9
2
Box Jump
5
5 reps
RPE 7-10
3
Box Squat (Barbell)
3
5 reps
RPE 9-10
4
Chin-Up (Weighted)
5
5 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
6
Handstand
3
0.5-1 mins
RPE 6-10
7
Dragon Flag
3
6-10 reps
RPE 8
8
Cardio
2
1 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
RPE 9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
RPE 9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
RPE 9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
10
3 reps
RPE 6
3
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
RPE 9
4
Power Clean
5
5 reps
RPE 8-9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Ab Wheel
5
6-10 reps
RPE 8
7
Handstand
3
0.5-1 mins
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Box Squat (Barbell)
3
5 reps
RPE 9-10
3
Muscle Up
5
1-5 reps
RPE 9
4
Plyometric Jumps
8
1 reps
RPE 8
5
Dragon Flag
3
6-10 reps
RPE 8
6
Cossack Squat
3
10-15 reps
RPE 8-9
7
Med Ball Slam
3
10 reps
RPE 8-9
8
Cardio
2
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
87%
2
Box Squat (Barbell)
3
5 reps
RPE 9-10
3
Muscle Up
5
1-5 reps
RPE 9
4
Plyometric Jumps
8
1 reps
RPE 8
5
Dragon Flag
3
6-10 reps
RPE 8
6
Cossack Squat
3
10-15 reps
RPE 8-9
7
Med Ball Slam
3
10 reps
RPE 8-9
8
Cardio
2
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
89%
2
Box Squat (Barbell)
3
5 reps
RPE 9-10
3
Muscle Up
5
1-5 reps
RPE 9
4
Plyometric Jumps
8
1 reps
RPE 8
5
Dragon Flag
3
6-10 reps
RPE 8
6
Cossack Squat
3
10-15 reps
RPE 8-9
7
Med Ball Slam
3
10 reps
RPE 8-9
8
Cardio
2
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Box Squat (Barbell)
3
5 reps
RPE 9-10
3
Muscle Up
5
1-5 reps
RPE 9
4
Plyometric Jumps
8
1 reps
RPE 8
5
Dragon Flag
3
6-10 reps
RPE 8
6
Cossack Squat
3
10-15 reps
RPE 8-9
7
Med Ball Slam
3
10 reps
RPE 8-9
8
Cardio
2
1 reps
RPE 6-8
Week 1
1 / 4 Weeks
Day 1
1
Deficit Deadlift (Barbell)
5 Sets
5 Reps
@8-9
2
Dip (Weighted)
5 Sets
5 Reps
@8-9
3
Hamstring Curl
3 Sets
10 Reps
@8-9
4
Handstand
3 Sets
3-5 Reps
@8-9
5
Skull Crusher
3 Sets
6-10 Reps
@8-9.5
6
Hanging Leg Raise
3 Sets
10 Reps
@8
7
Snatch (Kettlebell)
3 Sets
2 Sets
5 Reps
10 Reps
@9
@8
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@8-9
2
Pull-Up (Bodyweight)
10 Sets
3 Reps
@6
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5-8 Reps
@9
4
Power Clean
5 Sets
5 Reps
@8-9
5
Hanging Leg Raise
3 Sets
10 Reps
@8
6
Ab Wheel
5 Sets
6-10 Reps
@8
7
Handstand
3 Sets
0.5-1 mins
@8-10
Day 2
1
Zercher Squat (Barbell)
5 Sets
5 Reps
@8-9
2
Box Jump
5 Sets
5 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8-9
4
Chin-Up (Weighted)
5 Sets
5 Reps
@8-9
5
Handstand
3 Sets
0.5-1 mins
@6-10
6
Dragon Flag
3 Sets
6-10 Reps
@8
7
Cardio
2 Sets
1 Reps
@6-8
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Box Squat (Barbell)
3 Sets
5 Reps
@9-10
3
Muscle Up
5 Sets
1-5 Reps
@9
4
Plyometric Jumps
8 Sets
1 Reps
@8
5
Dragon Flag
3 Sets
6-10 Reps
@8
6
Cossack Squat
3 Sets
10-15 Reps
@8-9
7
Med Ball Slam
3 Sets
10 Reps
@8-9
8
Cardio
2 Sets
1 Reps
@6-8