7 Week Powerlifting Program

by Vishal

41 athletes joined

5.0

(1 rating)

Program Description

This program is for beginner and intermediate lifters. The exercise selection are almost similar to Candito's 6 week program. Do not follow this program in a cutting phase. Use it when bulking aur maintaining weight. The program contains rep ranges, you can do reps anywhere between those ranges. It is adviced to keep atleast one rep in reserve. Stick to lower limit if not confident or low on energy. Don't push too much, you'll break your PR's at the end of the program.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
70 minutes
Created
Feb 22, 2024 12:07
Last Edited
Jul 10, 2024 02:48

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Squat (Barbell)

6 reps

75%

Deadlift (Barbell)

6 reps

75%

Day 1

Squat (Barbell)

7-8 reps

75%

Deadlift (Barbell)

7-8 reps

75%

Day 1

Squat (Barbell)

6 reps

80%

Deadlift (Barbell)

6 reps

80%

Day 1

Squat (Barbell)

6-8 reps

80%

Deadlift (Barbell)

4-6 reps

85%

Day 1

Squat (Barbell)

2-4 reps

90%

Deadlift (Barbell)

3-4 reps

90%

Day 1

Squat (Barbell)

1-2 reps

95%

Deadlift (Barbell)

1-2 reps

95%

Day 1

Squat (Barbell)

AMRAP

95%

Day 2

Bench Press (Barbell)

6 reps

75%

Bent Over Row (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Day 2

Bench Press (Barbell)

7-8 reps

75%

Bent Over Row (Barbell)

10-12 reps

8-10 reps

Incline Bench Press (Dumbbell)

10-12 reps

8-10 reps

Lat Pulldown

10-12 reps

8-10 reps

Day 2

Bench Press (Barbell)

6 reps

80%

Bent Over Row (Barbell)

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

8-10 reps

6-8 reps

Lat Pulldown

8-10 reps

6-8 reps

Day 2

Bench Press (Barbell)

4-5 reps

85%

Bent Over Row (Barbell)

10-12 reps

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

10-12 reps

8-10 reps

6-8 reps

Lat Pulldown

10-12 reps

8-10 reps

6-8 reps

Day 2

Bench Press (Barbell)

2-4 reps

90%

Bent Over Row (Barbell)

10-12 reps

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

10-12 reps

8-10 reps

6-8 reps

Lat Pulldown

10-12 reps

8-10 reps

6-8 reps

Day 2

Bench Press (Barbell)

1-2 reps

95%

Bent Over Row (Barbell)

10-12 reps

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

10-12 reps

8-10 reps

6-8 reps

Lat Pulldown

10-12 reps

8-10 reps

6-8 reps

Day 2

Bench Press (Barbell)

AMRAP

95%

Day 3

Bench Press (Barbell)

6 reps

75%

Bent Over Row (Barbell)

10-12 reps

Seated Shoulder Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Day 3

Bench Press (Barbell)

7-8 reps

75%

Bent Over Row (Barbell)

10-12 reps

8-10 reps

Seated Shoulder Press (Dumbbell)

10-12 reps

8-10 reps

Lat Pulldown

10-12 reps

8-10 reps

Day 3

Bench Press (Barbell)

7-8 reps

80%

Bent Over Row (Barbell)

8-10 reps

6-8 reps

4-6 reps

Seated Shoulder Press (Dumbbell)

8-10 reps

6-8 reps

Lat Pulldown

8-10 reps

6-8 reps

Day 3

Squat (Barbell)

4-5 reps

85%

Romanian Deadlift (Barbell)

8-10 reps

6-8 reps

Day 3

Squat (Barbell)

1-2 reps

95%

Romanian Deadlift (Barbell)

8-10 reps

6-8 reps

Day 3

Squat (Barbell)

1-2 reps

85%

Romanian Deadlift (Barbell)

8-10 reps

6-8 reps

Day 3

Deadlift (Barbell)

AMRAP

95%

Day 4

Squat (Barbell)

6 reps

75%

Romanian Deadlift (Barbell)

8-10 reps

Day 4

Squat (Barbell)

7-8 reps

75%

Romanian Deadlift (Barbell)

8-10 reps

Day 4

Squat (Barbell)

7-8 reps

80%

Romanian Deadlift (Barbell)

8-10 reps

Day 4

Bench Press (Barbell)

4-5 reps

85%

Bent Over Row (Barbell)

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

8-10 reps

6-8 reps

Lat Pulldown

8-10 reps

6-8 reps

Day 4

Bench Press (Barbell)

1-2 reps

95%

Bent Over Row (Barbell)

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

8-10 reps

6-8 reps

Lat Pulldown

8-10 reps

6-8 reps

Day 4

Bench Press (Barbell)

1-2 reps

85%

Bent Over Row (Barbell)

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

8-10 reps

6-8 reps

Lat Pulldown

8-10 reps

6-8 reps

Day 5

Bench Press (Barbell)

6 reps

75%

Bent Over Row (Barbell)

10-12 reps

Incline Bench Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Day 5

Bench Press (Barbell)

7-8 reps

75%

Bent Over Row (Barbell)

10-12 reps

8-10 reps

Incline Bench Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Day 5

Bench Press (Barbell)

7-8 reps

80%

Bent Over Row (Barbell)

8-10 reps

6-8 reps

4-6 reps

Incline Bench Press (Dumbbell)

8-10 reps

6-8 reps

Lat Pulldown

8-10 reps

6-8 reps

Day 1

Squat (Barbell)

4 Sets

6 Reps

75%

Deadlift (Barbell)

3 Sets

6 Reps

75%

Day 2

Bench Press (Barbell)

4 Sets

6 Reps

75%

Bent Over Row (Barbell)

3 Sets

10-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

10-12 Reps

Lat Pulldown

3 Sets

10-12 Reps

Day 3

Bench Press (Barbell)

4 Sets

6 Reps

75%

Bent Over Row (Barbell)

3 Sets

10-12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10-12 Reps

Lat Pulldown

3 Sets

10-12 Reps

Day 4

Squat (Barbell)

4 Sets

6 Reps

75%

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

Day 5

Bench Press (Barbell)

4 Sets

6 Reps

75%

Bent Over Row (Barbell)

3 Sets

10-12 Reps

Incline Bench Press (Dumbbell)

3 Sets

10-12 Reps

Lat Pulldown

3 Sets

10-12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Jaxon R.Age 16, Man

9 months ago

4 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

great👍🏽