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Powerlifting & Calisthenics

by Charlotte C.

Program Description

Gain strength and muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2025 07:08
  • Last Edited
    Feb 16, 2025 11:03
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
5 reps
70%
4
Hammer Curl
3
9 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
6
Ab Wheel
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
6 reps
70%
4
Hammer Curl
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
11 reps
RPE 10
6
Ab Wheel
3
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
9 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
7 reps
70%
4
Hammer Curl
3
11 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
6
Ab Wheel
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
4 reps
80%
4
Hammer Curl
3
8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
13 reps
RPE 10
6
Ab Wheel
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
5 reps
80%
4
Hammer Curl
3
9 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
14 reps
RPE 10
6
Ab Wheel
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
6 reps
80%
4
Hammer Curl
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
6
Ab Wheel
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
100%
90%
2
Tempo Bench Press
2
10 reps
66%
3
Deadlift (Barbell)
3
9 reps
66%
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
100%
90%
2
Tempo Bench Press
2
11 reps
66%
3
Deadlift (Barbell)
3
10 reps
66%
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
9 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
4 reps
100%
90%
2
Tempo Bench Press
2
12 reps
66%
3
Deadlift (Barbell)
3
11 reps
66%
4
Romanian Deadlift (Barbell)
2
11 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Tricep Extension (Cable)
3
11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
100%
95%
2
Tempo Bench Press
2
9 reps
75%
3
Deadlift (Barbell)
3
8 reps
75%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 8
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
100%
95%
2
Tempo Bench Press
2
10 reps
75%
3
Deadlift (Barbell)
3
9 reps
75%
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
4 reps
100%
95%
2
Tempo Bench Press
2
11 reps
75%
3
Deadlift (Barbell)
3
10 reps
75%
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
9 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5 reps
RPE 10
2
Pull-Up (Band)
2
10 reps
RPE 10
3
Bent Over Row (Barbell)
3
9 reps
70%
4
Push Up
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
6 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
3
9 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6 reps
RPE 10
2
Pull-Up (Band)
2
11 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Push Up
3
11 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
11 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
7 reps
11 reps
RPE 10
RPE 8
7
Lat Pulldown
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
7 reps
RPE 10
2
Pull-Up (Band)
2
12 reps
RPE 10
3
Bent Over Row (Barbell)
3
11 reps
70%
4
Push Up
3
12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 8
7
Lat Pulldown
3
11 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8 reps
RPE 10
2
Pull-Up (Band)
2
13 reps
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
80%
4
Push Up
3
13 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
9 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
6 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
9 reps
RPE 10
2
Pull-Up (Band)
2
14 reps
RPE 10
3
Bent Over Row (Barbell)
3
9 reps
80%
4
Push Up
3
14 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
7 reps
11 reps
RPE 10
RPE 8
7
Lat Pulldown
3
9 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10 reps
RPE 10
2
Pull-Up (Band)
2
15 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
80%
4
Push Up
3
15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
11 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 8
7
Lat Pulldown
3
10 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Long Pause Bench Press
2
4 reps
60%
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
10 reps
100%
70%
5
Squat (Paused)
2
4 reps
60%
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
70%
2
Long Pause Bench Press
2
5 reps
60%
3
Dip (Bodyweight)
3
11 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
11 reps
100%
70%
5
Squat (Paused)
2
5 reps
60%
6
Leg Raise (Captain's Chair)
3
11 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Long Pause Bench Press
2
6 reps
60%
3
Dip (Bodyweight)
3
12 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
12 reps
100%
70%
5
Squat (Paused)
2
6 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
78%
2
Long Pause Bench Press
2
3 reps
70%
3
Dip (Bodyweight)
3
13 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
9 reps
100%
77%
5
Squat (Paused)
2
3 reps
70%
6
Leg Raise (Captain's Chair)
3
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
78%
2
Long Pause Bench Press
2
4 reps
70%
3
Dip (Bodyweight)
3
14 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
10 reps
100%
77%
5
Squat (Paused)
2
4 reps
70%
6
Leg Raise (Captain's Chair)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
78%
2
Long Pause Bench Press
2
5 reps
70%
3
Dip (Bodyweight)
3
15 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
11 reps
100%
77%
5
Squat (Paused)
2
5 reps
70%
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Pull-Up (Band)
2
10 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
4 reps
100%
80%
5
Deadlift (Paused)
2
4 reps
66%
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Wide Grip Pull-Up
2
6 reps
RPE 10
3
Pull-Up (Band)
2
11 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
5 reps
100%
80%
5
Deadlift (Paused)
2
5 reps
66%
6
Dip (Bodyweight)
3
11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Wide Grip Pull-Up
2
7 reps
RPE 10
3
Pull-Up (Band)
2
12 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
6 reps
100%
80%
5
Deadlift (Paused)
2
6 reps
66%
6
Dip (Bodyweight)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Wide Grip Pull-Up
2
8 reps
RPE 10
3
Pull-Up (Band)
2
13 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
90%
5
Deadlift (Paused)
2
3 reps
75%
6
Dip (Bodyweight)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Wide Grip Pull-Up
2
9 reps
RPE 10
3
Pull-Up (Band)
2
14 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
4 reps
100%
90%
5
Deadlift (Paused)
2
4 reps
75%
6
Dip (Bodyweight)
3
14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
95%
2
Wide Grip Pull-Up
2
10 reps
RPE 10
3
Pull-Up (Band)
2
15 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
5 reps
100%
90%
5
Deadlift (Paused)
2
5 reps
75%
6
Dip (Bodyweight)
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
7 Reps
66%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
9 Reps
9 Reps
@10
@8
3
Squat (Low Bar)
4 Sets
5 Reps
70%
4
Hammer Curl
3 Sets
9 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
6
Ab Wheel
3 Sets
3 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Long Pause Bench Press
2 Sets
4 Reps
60%
3
Dip (Bodyweight)
3 Sets
10 Reps
@10
4
Squat (Barbell)
1 Set
2 Sets
1 Reps
10 Reps
100%
70%
5
Squat (Paused)
2 Sets
4 Reps
60%
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Wide Grip Pull-Up
2 Sets
5 Reps
@10
3
Pull-Up (Band)
2 Sets
10 Reps
@10
4
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
4 Reps
100%
80%
5
Deadlift (Paused)
2 Sets
4 Reps
66%
6
Dip (Bodyweight)
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
2 Reps
100%
90%
2
Tempo Bench Press
2 Sets
10 Reps
66%
3
Deadlift (Barbell)
3 Sets
9 Reps
66%
4
Romanian Deadlift (Barbell)
2 Sets
9 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Tricep Extension (Cable)
3 Sets
9 Reps
@10
Day 3
1
Wide Grip Pull-Up
2 Sets
5 Reps
@10
2
Pull-Up (Band)
2 Sets
10 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
9 Reps
70%
4
Push Up
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
6
Hip Thrust (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@10
@8
7
Lat Pulldown
3 Sets
9 Reps
70%