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Spraybottle123

by null
3 athletes joined

Program Description

This program is for lifters with experience however are new to powerlifting

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 07, 2024 06:33
  • Last Edited
    Oct 19, 2024 03:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Lying Leg Curl
3 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Pec Deck (Machine)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-