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Powerlifting Starter Program

by Jimy D.

Program Description

Build strength and size

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 25, 2025 04:23
  • Last Edited
    Jan 30, 2025 12:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Split Squat (Dumbbell)
2
8 reps
RPE 7
4
Single Arm Iso Row
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
40%
2
Bench Press (Barbell)
5
5 reps
40%
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
40%
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Leg Press
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 8
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 9
2
Tempo Squat (Barbell)
3
5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
40%
2
Tempo Squat (Barbell)
3
5 reps
40%
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Split Squat (Dumbbell)
2 Sets
8 Reps
@7
4
Single Arm Iso Row
3 Sets
10 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
5
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
7 Reps
@6
2
Tempo Squat (Barbell)
3 Sets
5 Reps
@6
3
Leg Press
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10 Reps
@8