Program Description
Powerlifting 5 days per week, peaking for either a meet or a general test. DELOAD AFTER RUNNING PROGRAM
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout130 minutes
- CreatedJul 18, 2024 04:30
- Last EditedJul 18, 2024 11:14
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
85%
2
Squat (Barbell)
3
5 reps
75%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
87.5%
2
Squat (Barbell)
3
5 reps
77.5%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
75%
2
Overhead Press (Barbell)
2
8 reps
70%
3
Deadlift (Barbell)
2
5 reps
85%
4
Good Morning
2
8-10 reps
RPE 6
5
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
3
3 reps
85%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
3
5 reps
85%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
92.5%
2
Squat (Barbell)
2
3 reps
87.5%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
2
3 reps
87.5%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
1
3 reps
90%
3
Overhead Press (Barbell)
2
8 reps
70%
4
Deadlift (Barbell)
2
3 reps
87.5%
5
Good Morning
2
8-10 reps
RPE 6
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
1
4 reps
75%
3
Deadlift (Barbell)
2
3 reps
65%
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Lying Leg Curl
2
10 reps
RPE 7
3
Lateral Raise (Machine)
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
3
3 reps
82.5%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Bench Press (Barbell)
3
3 reps
85%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Bench Press (Barbell)
3
3 reps
87.5%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Seated Calf Raise
3
10-12 reps
RPE 10
6
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97.5%
2
Bench Press (Barbell)
3
3 reps
95%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
97.5%
2
Bench Press (Barbell)
1
2 reps
95%
3
Romanian Deadlift (Barbell)
1
10-12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 10
7
Hanging Leg Raise
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Overhead Press (Barbell)
2
8 reps
70%
3
Squat (Paused)
2
5 reps
RPE 5
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bicep Curl (Barbell)
1
3 reps
RPE 10
3
Overhead Press (Barbell)
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Tempo Bench Press
3
8 reps
75%
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Tempo Bench Press
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
2
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
3
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
8 reps
RPE 6
2
Bench Press (Close Grip)
2
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
1
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Lat Pulldown
4
6-8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
5
Leg Press (45 Degrees)
1
4-5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
92.5%
2
Squat (Barbell)
2
5 reps
75%
3
Lying Leg Curl
4
6-8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Paused)
2
4 reps
67.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
2
4 reps
67.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-4 reps
90%
2
Deadlift (Paused)
2
4 reps
70%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
95%
2
Deadlift (Barbell)
2
4 reps
75%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Paused)
2
4 reps
67.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
2
4 reps
75%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
92.5%
2
Deadlift (Paused)
2
4 reps
72.5%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
95%
2
Deadlift (Barbell)
2
8 reps
75%
3
Lateral Raise (Machine)
4
15-20 reps
RPE 9
4
Chest Supported Row (Machine)
4
15-20 reps
RPE 9
5
Standing Pullover (Cable)
3
15-20 reps
RPE 7
6
Hammer Curl
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
4
6 reps
72.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
77.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Bench Press (Barbell)
4
6 reps
80%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Bench Press (Barbell)
2
6 reps
72.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Barbell)
3
5 reps
77.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
2
5 reps
80%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
82.5%
2
Bench Press (Barbell)
1
5 reps
82.5%
3
Pendlay Row
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Reps
85%
2
Squat (Barbell)3 Sets
5 Reps
75%
3
Overhead Press (Barbell)2 Sets
8 Reps
70%
4
Deadlift (Barbell)3 Sets
5 Reps
85%
5
Good Morning2 Sets
8-10 Reps
@6
6
Chest Supported Row (Machine)4 Sets
8-10 Reps
@9
Day 2
1
Bench Press (Barbell)1 Set
1 Reps
90%
2
Bench Press (Barbell)3 Sets
3 Reps
82.5%
3
Romanian Deadlift (Barbell)1 Set
10-12 Reps
@8
4
Bicep Curl (Dumbbell)4 Sets
6-8 Reps
@10
5
Rear Delt Fly (Machine)3 Sets
15-20 Reps
@9
6
Seated Calf Raise3 Sets
10-12 Reps
@10
7
Hanging Leg Raise3 Sets
6-8 Reps
@8
Day 3
1
Squat (Paused)3 Sets
8 Reps
@6
2
Bench Press (Close Grip)3 Sets
8 Reps
@6
3
Lat Pulldown4 Sets
6-8 Reps
@6
4
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
@8-10
5
Leg Press (45 Degrees)3 Sets
4-5 Reps
@8
Day 4
1
Deadlift (Barbell)1 Set
4 Reps
85%
2
Deadlift (Paused)2 Sets
4 Reps
67.5%
3
Lateral Raise (Machine)4 Sets
15-20 Reps
@9
4
Chest Supported Row (Machine)4 Sets
15-20 Reps
@9
5
Standing Pullover (Cable)3 Sets
15-20 Reps
@7
6
Hammer Curl4 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)4 Sets
6 Reps
70%
2
Bench Press (Barbell)4 Sets
6 Reps
72.5%
3
Pendlay Row3 Sets
10-12 Reps
@8
4
Hip Abductor (Machine)3 Sets
12-15 Reps
@8
5
Hip Adductor (Machine)3 Sets
12-15 Reps
@8