logo
BoostcampPNG

12 week PL meet program

by Mark maynard
9 athletes joined

Program Description

Cannon

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 20, 2024 01:00
  • Last Edited
    Feb 19, 2025 09:30
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
3
3 reps
8 reps
78%
68%
2
Bench Press (Barbell)
3
6 reps
70%
3
Spoto Press
3
5 reps
65%
4
Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
70%
2
Bench Press (Barbell)
3
6 reps
72%
3
Spoto Press
3
5 reps
67%
4
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7.5
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
82%
72%
2
Bench Press (Barbell)
3
6 reps
74%
3
Spoto Press
3
5 reps
69%
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
84%
74%
2
Bench Press (Barbell)
3
6 reps
76%
3
Spoto Press
3
5 reps
71%
4
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8.5
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Squat (Paused)
2
2 reps
68%
3
Bench Press (Barbell)
4
4 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Squat (Paused)
2
3 reps
68%
3
Bench Press (Barbell)
3
5 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Squat (Paused)
3
2 reps
70%
3
Bench Press (Barbell)
3
4 reps
70%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Squat (Paused)
2
3 reps
68%
3
Bench Press (Barbell)
3
5 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77%
2
Squat (Paused)
2
2 reps
68%
3
Bench Press (Barbell)
4
4 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Long Pause Bench Press
2
2 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
82%
68%
2
Bench Press (Barbell)
1
3
4 reps
6 reps
82%
67%
3
Bench Press (Dumbbell)
4
6 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
5
Face Pull
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
82%
68%
2
Bench Press (Barbell)
1
3
3 reps
4 reps
82%
68%
3
Bench Press (Dumbbell)
4
6 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
88%
90%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
88%
90%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
88%
90%
4
Bench Press (Dumbbell)
4
6 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
6
Face Pull
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
83%
68%
2
Bench Press (Barbell)
5
4 reps
72%
3
Lat Pulldown
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
85%
70%
2
Bench Press (Barbell)
5
4 reps
74%
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
87%
72%
2
Bench Press (Barbell)
5
4 reps
76%
3
Lat Pulldown
3
8 reps
RPE 8.5
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
89%
74%
2
Bench Press (Barbell)
5
4 reps
78%
3
Lat Pulldown
3
8 reps
RPE 8.5
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
4 reps
83%
2
Deadlift (Barbell)
4
2 reps
77%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
88%
2
Deadlift (Barbell)
4
3 reps
80%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
2 reps
93%
2
Deadlift (Barbell)
4
2 reps
77%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
1 reps
95%
2
Deadlift (Barbell)
4
3 reps
80%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
1 reps
97%
2
Deadlift (Barbell)
4
2 reps
75%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
1 reps
97%
2
Deadlift (Barbell)
1
4
1 reps
3 reps
90%
75%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
5
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
86%
75%
2
Chest Supported Row (Dumbbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
74%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Leg Press
5
8 reps
RPE 7
4
Face Pull
3
8 reps
RPE 7
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
76%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Leg Press
5
8 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 7.5
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
78%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
5
8 reps
RPE 8.5
4
Face Pull
3
8 reps
RPE 8.5
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
5
8 reps
RPE 8.5
4
Face Pull
4
8 reps
RPE 8.5
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
87%
84%
2
Bench Press (Barbell)
1
4
2 reps
2 reps
88%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
87%
84%
2
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
2 reps
90%
85%
2
Bench Press (Barbell)
2
3
1 reps
2 reps
90%
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
3 reps
93%
85%
2
Bench Press (Barbell)
2
3
1 reps
3 reps
93%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
87%
84%
2
Bench Press (Barbell)
1
4
2 reps
2 reps
88%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
4 reps
98%
85%
74%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
4 reps
95%
85%
75%
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
70%
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
75%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
85%
68%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Underhand Lat Pulldown
4
8 reps
RPE 7
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
87%
77%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
87%
70%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
4
Underhand Lat Pulldown
4
8 reps
RPE 7.5
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
89%
79%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
89%
72%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Underhand Lat Pulldown
4
8 reps
RPE 8.5
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
91%
81%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
91%
74%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Underhand Lat Pulldown
4
8 reps
RPE 8.5
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
70%
2
Deadlift (Barbell)
4
3 reps
83%
3
Block Pull (Barbell)
3
2 reps
91%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
2 reps
74%
2
Deadlift (Barbell)
1
2
2 reps
3 reps
91%
84%
3
Block Pull (Barbell)
2
2 reps
92%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
2 reps
74%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
91%
84%
3
Block Pull (Barbell)
2
2 reps
92%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
2 reps
74%
2
Deadlift (Barbell)
1
2
1 reps
2 reps
95%
87%
3
Block Pull (Barbell)
2
2 reps
96%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
1
2
1 reps
2 reps
91%
80%
3
Block Pull (Barbell)
1
1 reps
99%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
70%
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
4 reps
86%
74%
2
Bench Press (Barbell)
1
1
1 reps
4 reps
86%
74%
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
78%
68%
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Spoto Press
3 Sets
5 Reps
65%
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
6
Dip (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Deadlift (Paused)
1 Set
4 Sets
2 Reps
4 Reps
83%
68%
2
Bench Press (Barbell)
5 Sets
4 Reps
72%
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Back Extension (Weighted)
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
@7
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
6 Sets
3 Reps
74%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Leg Press
5 Sets
8 Reps
@7
4
Face Pull
3 Sets
8 Reps
@7
5
Walking Lunge
4 Sets
16 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
75%
2
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
85%
68%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
4
Underhand Lat Pulldown
4 Sets
8 Reps
@7
5
I, Y, T (IYT) Raise
3 Sets
15 Reps
-