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Powerlifting reboot program

by Jasper C.
2 athletes joined
4.0
(1 rating)

Program Description

As above!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 29, 2024 11:43
  • Last Edited
    Feb 07, 2025 05:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Cable)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hamstring Curl
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
High Row
3
12 reps
-
4
Seated Wide-Grip Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
20 reps
-
-
2
Hammer Curl (Cable)
1
1
12 reps
20 reps
-
-
3
One Arm Lateral Raise (Cable)
1
1
12 reps
20 reps
-
-
4
Lateral Raise (Dumbbell)
1
1
12 reps
20 reps
-
-
5
Shoulder Press (Plate Loaded)
1
1
12 reps
20 reps
-
-
6
Front Raise
1
1
12 reps
20 reps
-
-
7
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
-
-
8
Face Pull
1
1
12 reps
20 reps
-
-
9
Tricep Pushdown (Cable)
1
1
12 reps
20 reps
-
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Chest Press (Machine)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
15 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Hamstring Curl
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
High Row
3 Sets
12 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
Day 4
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
2
Hammer Curl (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
-
-
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
12 Reps
20 Reps
-
-
6
Front Raise
1 Set
1 Set
12 Reps
20 Reps
-
-
7
Rear Delt Fly (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-
8
Face Pull
1 Set
1 Set
12 Reps
20 Reps
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
20 Reps
-
-