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Strength Program - 4 Days
by Dominik L.
Program Description
4 Days/week 3x SQ 1x DL 2x Power Clean 2x BP 2x OHP Mo, We, Fr, Sa 9 Weeks - Strength Phase Weeks 10-12 - Peak Phase for 4 Lifts
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jul 05, 2024 08:34
Last Edited
Jul 08, 2024 02:53
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Week 1
1 / 12 Weeks
Day 1
1
Hang Power Clean
5 Sets
3 Reps
72%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Overhead Press (Barbell)
3 Sets
5 Reps
70%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@7
6
Dead Hang
3 Sets
1-2 mins
@7
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
44%
58%
72%
4
Squat (Barbell)
3 Sets
5 Reps
56%
5
Back Extension (Weighted)
3 Sets
12 Reps
@7
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@7
7
Dead Hang
3 Sets
1-2 mins
@7
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
72%
3
Overhead Press (Barbell)
3 Sets
5 Reps
72%
4
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
6
Suitcase Carry
2 Sets
50 Reps
@7
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
73%
3
Hang Power Clean
5 Sets
3 Reps
67%
4
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@6
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7-8
6
Skull Crusher
3 Sets
8-12 Reps
@7-8
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 1
1
Hang Power Clean
5 Sets
3 Reps
75%
2
Squat (Barbell)
3 Sets
5 Reps
74%
3
Overhead Press (Barbell)
3 Sets
5 Reps
74%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
6
Dead Hang
3 Sets
1-2 mins
@8
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
73%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
45%
60%
75%
4
Squat (Barbell)
3 Sets
5 Reps
59%
5
Back Extension (Weighted)
4 Sets
12 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@8
7
Dead Hang
3 Sets
1-2 mins
@8
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
76%
3
Overhead Press (Barbell)
3 Sets
5 Reps
76%
4
Chin-Up (Bodyweight)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
5
Abs Crunch (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
@9
6
Suitcase Carry
2 Sets
50 Reps
@8
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Hang Power Clean
5 Sets
3 Reps
70%
4
Lat Pulldown
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-9
6
Skull Crusher
3 Sets
8-12 Reps
@8-9
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 1
1
Hang Power Clean
5 Sets
3 Reps
78%
2
Squat (Barbell)
3 Sets
5 Reps
78%
3
Overhead Press (Barbell)
3 Sets
5 Reps
76%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@9
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@9
6
Dead Hang
3 Sets
1-2 mins
@9
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
47%
62%
78%
4
Squat (Barbell)
3 Sets
5 Reps
62%
5
Back Extension (Weighted)
2 Sets
3 Sets
12 Reps
12 Reps
@8
@9
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@9
7
Dead Hang
3 Sets
1-2 mins
@9
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
78%
3
Overhead Press (Barbell)
3 Sets
5 Reps
78%
4
Chin-Up (Bodyweight)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
5
Abs Crunch (Weighted)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Suitcase Carry
2 Sets
50 Reps
@9
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
78%
3
Hang Power Clean
5 Sets
3 Reps
73%
4
Lat Pulldown
1 Set
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
6
Skull Crusher
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
7
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
Day 1
1
Hang Power Clean
5 Sets
3 Reps
78%
2
Squat (Barbell)
4 Sets
4 Reps
78%
3
Overhead Press (Barbell)
4 Sets
4 Reps
78%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@7
6
Dead Hang
3 Sets
1-2 mins
@7
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
6 Sets
4 Reps
78%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
47%
62%
78%
4
Squat (Barbell)
3 Sets
5 Reps
62%
5
Back Extension (Weighted)
3 Sets
10 Reps
@7
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@7
7
Dead Hang
3 Sets
1-2 mins
@7
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
4 Sets
4 Reps
78%
3
Overhead Press (Barbell)
4 Sets
4 Reps
78%
4
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
6
Suitcase Carry
2 Sets
50 Reps
@7
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
4 Reps
78%
3
Hang Power Clean
5 Sets
3 Reps
73%
4
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@6
@8
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7-8
6
Skull Crusher
3 Sets
8-12 Reps
@7-8
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
4 Sets
4 Reps
80%
3
Overhead Press (Barbell)
4 Sets
4 Reps
80%
4
Chin-Up (Bodyweight)
2 Sets
2 Sets
5 Reps
5 Reps
@8
@9
5
Abs Crunch (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
6
Suitcase Carry
2 Sets
50 Reps
@8
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
4 Reps
83%
3
Hang Power Clean
5 Sets
3 Reps
75%
4
Lat Pulldown
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@9
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@8-9
6
Skull Crusher
4 Sets
8-12 Reps
@8-9
7
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-9
Day 1
1
Hang Power Clean
5 Sets
3 Reps
80%
2
Squat (Barbell)
4 Sets
4 Reps
80%
3
Overhead Press (Barbell)
5 Sets
4 Reps
78%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
6
Dead Hang
3 Sets
1-2 mins
@8
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
6 Sets
4 Reps
80%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
4 Reps
48%
64%
80%
4
Squat (Barbell)
3 Sets
5 Reps
64%
5
Back Extension (Weighted)
4 Sets
10 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@8
7
Dead Hang
3 Sets
1-2 mins
@8
Day 1
1
Hang Power Clean
5 Sets
3 Reps
82%
2
Squat (Barbell)
4 Sets
4 Reps
82%
3
Overhead Press (Barbell)
5 Sets
1 Set
4 Reps
8 Reps
80%
68%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@9
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@9
6
Dead Hang
3 Sets
1-2 mins
@9
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
4 Sets
4 Reps
82%
3
Overhead Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
85%
80%
4
Chin-Up (Bodyweight)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
5
Abs Crunch (Weighted)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Suitcase Carry
2 Sets
50 Reps
@9
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
85%
80%
3
Hang Power Clean
5 Sets
3 Reps
77%
4
Lat Pulldown
1 Set
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@9
@10
5
Bicep Curl (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
6
Skull Crusher
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
7
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8-9
@9-10
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
6 Sets
4 Reps
82%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
3 Reps
2 Reps
3 Reps
5 Reps
50%
66%
83%
78%
4
Squat (Barbell)
3 Sets
5 Reps
65%
5
Back Extension (Weighted)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@9
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@9
7
Dead Hang
3 Sets
1-2 mins
@9
Day 1
1
Hang Power Clean
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
82%
80%
77%
2
Squat (Barbell)
3 Sets
3 Reps
84%
3
Overhead Press (Barbell)
4 Sets
1 Set
5 Reps
8 Reps
80%
71%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
6
Dead Hang
3 Sets
1-2 mins
@8
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
5 Reps
48%
64%
80%
4
Squat (Barbell)
3 Sets
5 Reps
65%
5
Back Extension (Weighted)
4 Sets
8 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@8
7
Dead Hang
3 Sets
1-2 mins
@8
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Overhead Press (Barbell)
4 Sets
3 Reps
85%
4
Chin-Up (Bodyweight)
2 Sets
2 Sets
5 Reps
5 Reps
@8
@9
5
Abs Crunch (Weighted)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
6
Suitcase Carry
2 Sets
50 Reps
@8
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
5 Reps
85%
81%
3
Hang Power Clean
2 Sets
2 Sets
3 Reps
3 Reps
80%
77%
4
Lat Pulldown
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@9
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@8-9
6
Skull Crusher
4 Sets
8-12 Reps
@8-9
7
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8-9
Day 1
1
Hang Power Clean
2 Sets
2 Sets
3 Reps
3 Reps
84%
80%
2
Squat (Barbell)
3 Sets
3 Reps
86%
3
Overhead Press (Barbell)
5 Sets
1 Set
5 Reps
8 Reps
82%
73%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
50 Reps
@8
6
Dead Hang
3 Sets
1-2 mins
@8
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
5 Sets
5 Reps
82%
3
Overhead Press (Barbell)
3 Sets
1 Set
2 Sets
1 Reps
3 Reps
3 Reps
90%
88%
83%
4
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
5
Abs Crunch (Weighted)
4 Sets
12 Reps
@8
6
Suitcase Carry
2 Sets
50 Reps
@8
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
88%
83%
3
Hang Power Clean
3 Sets
3 Reps
80%
4
Lat Pulldown
1 Set
4 Sets
10 Reps
8 Reps
@6
@8
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8-9
6
Skull Crusher
3 Sets
8-12 Reps
@8-9
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
82%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
3 Reps
2 Reps
3 Reps
5 Reps
51%
68%
85%
80%
4
Squat (Barbell)
2 Sets
5 Reps
66%
5
Back Extension (Weighted)
4 Sets
8 Reps
@8
6
Farmer's Walk (Weighted)
3 Sets
65 Reps
@8
7
Dead Hang
3 Sets
1-2 mins
@8
Day 1
1
Hang Power Clean
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
86%
84%
82%
2
Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
88%
83%
3
Overhead Press (Barbell)
5 Sets
5 Reps
84%
4
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
5
Farmer's Walk (Weighted)
2 Sets
50 Reps
@7
6
Dead Hang
2 Sets
1-2 mins
@7
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
5 Sets
5 Reps
84%
3
Overhead Press (Barbell)
3 Sets
1 Set
2 Sets
1 Reps
3 Reps
3 Reps
92%
89%
84%
4
Chin-Up (Bodyweight)
3 Sets
5 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
6
Suitcase Carry
2 Sets
50 Reps
@7
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
92%
89%
83%
3
Lat Pulldown
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@8
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Skull Crusher
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
84%
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
3 Reps
2 Reps
1 Reps
5 Reps
54%
72%
90%
81%
4
Back Extension (Weighted)
3 Sets
8 Reps
@9
5
Farmer's Walk (Weighted)
2 Sets
65 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Reps
3 Reps
3 Reps
93%
90%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
85%
3
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
4
Dead Hang
2 Sets
1-2 mins
@7
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
5 Reps
51%
68%
85%
80%
4
Back Extension (Weighted)
3 Sets
8 Reps
@7
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Overhead Press (Barbell)
5 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
95%
90%
85%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
88%
83%
3
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@6
@8
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
5
Skull Crusher
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Reps
3 Reps
3 Reps
97%
92%
86%
2
Overhead Press (Barbell)
4 Sets
5 Reps
85%
3
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
4
Dead Hang
2 Sets
1-2 mins
@7
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
1 Reps
92%
94%
89%
83%
3
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@6
@8
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8
5
Skull Crusher
2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bulgarian Split Squat (Bodyweight)
2 Sets
10 Reps
@6
2
Squat (Barbell)
4 Sets
5 Reps
85%
3
Overhead Press (Barbell)
3 Sets
5 Sets
1 Set
1 Reps
1 Reps
5 Reps
98%
94%
86%
4
Abs Crunch (Weighted)
3 Sets
12 Reps
@8
Day 2
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
85%
3
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
3 Reps
55%
73%
91%
4
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Reps
1 Reps
1 Reps
85%
88%
92%
Day 1
1
Squat (Barbell)
3 Sets
1 Reps
100%
2
Overhead Press (Barbell)
3 Sets
3 Sets
5 Reps
1 Reps
86%
90%
3
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
4
Dead Hang
2 Sets
1-2 mins
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
1 Reps
1 Reps
1 Reps
60%
82%
94%
100%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Reps
3 Reps
5 Reps
1 Reps
97%
89%
82%
92%
Day 4
1
Face Pull
2 Sets
12 Reps
@6
2
Bench Press (Barbell)
3 Sets
1 Reps
100%
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Reps
100%
2
Squat (Barbell)
3 Sets
5 Reps
75%
3
Abs Crunch (Weighted)
3 Sets
12 Reps
@8