logo
BoostcampPNG

MAPs Powerlift

by Matt D.

Program Description

Powerlifting program for beginners and novice lifters.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 29, 2024 02:27
  • Last Edited
    Nov 30, 2024 04:32
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
20-30 reps
-
4
Push Up (Weighted)
3
AMRAP
-
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
20-30 reps
-
4
Push Up (Weighted)
3
AMRAP
-
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
-
2
Dip (Bodyweight)
3
8-12 reps
-
3
Pec Fly (Dumbbell)
3
20-30 reps
-
4
Push Up (Weighted)
3
AMRAP
-
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
3
8-12 reps
-
3B
Push Up (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
90%
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
3
8-12 reps
-
3B
Push Up (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
3
8-12 reps
-
3B
Push Up (Weighted)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
2
8-12 reps
-
3B
Push Up (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
2
8-12 reps
-
3B
Push Up (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
65%
3A
Pec Fly (Dumbbell)
2
8-12 reps
-
3B
Push Up (Weighted)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
83%
3
Deadlift (Barbell)
2
2
1 reps
1 reps
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bench Press (Barbell)
4
3 reps
80%
3
Deadlift (Barbell)
2
2
1 reps
1 reps
92%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Walking Lunge (Dumbbell)
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Leg Press (45 Degrees)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
3
8-12 reps
-
3B
Band Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
90%
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
3
8-12 reps
-
3B
Band Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
3
8-12 reps
-
3B
Band Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
2
8-12 reps
-
3B
Band Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
-
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
2
8-12 reps
-
3B
Band Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Deadlift (Barbell)
2
8-12 reps
65%
3A
Walking Lunge (Dumbbell)
2
8-12 reps
-
3B
Band Leg Curl
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
75%
2
Bench Press (Barbell)
6
1 reps
93%
3
Lat Pulldown
2
8-12 reps
-
4
Band Pull Apart
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
95%
2
Bench Press (Barbell)
2
1 reps
95%
3
Lat Pulldown
2
8-12 reps
-
4
Band Pull Apart
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
20-30 reps
-
3
Arnold Press
3
8-12 reps
-
4
Band Pull Apart
2
8-12 reps
-
5
Upright Row Band
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Arnold Press
3
8-12 reps
-
4
Band Pull Apart
3
8-12 reps
-
5
Upright Row Band
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Arnold Press
3
8-12 reps
-
4
Band Pull Apart
3
8-12 reps
-
5
Upright Row Band
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4A
Push Up (Weighted)
3
12-15 reps
-
4B
Upright Row Band
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
90%
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4A
Push Up (Weighted)
3
12-15 reps
-
4B
Upright Row Band
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4A
Push Up (Weighted)
3
12-15 reps
-
4B
Upright Row Band
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4A
Push Up (Weighted)
2
12-15 reps
-
4B
Upright Row Band
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
-
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4A
Push Up (Weighted)
2
12-15 reps
-
4B
Upright Row Band
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
8-12 reps
65%
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4A
Push Up (Weighted)
2
12-15 reps
-
4B
Upright Row Band
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
1 reps
90%
95%
2
Bench Press (Barbell)
5
2 reps
80%
3
Deadlift (Barbell)
8
1 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-12 reps
-
2
Lat Pulldown Single Arm
3
8-15 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Zottman Curls
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
-
2
Lat Pulldown Single Arm
3
8-15 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Zottman Curls
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
-
2
Lat Pulldown Single Arm
3
8-15 reps
-
3
Chest Supported Row (Dumbbell)
3
8-12 reps
-
4
Zottman Curls
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
-
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
-
2
Squat (Barbell)
2
8-15 reps
65%
3
Lat Pulldown Single Arm
2
8-12 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Dip (Bodyweight)
3 Sets
8-12 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
20-30 Reps
-
4
Push Up (Weighted)
3 Sets
AMRAP
-
5
Plank
1 Set
-
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
20 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
20-30 Reps
-
3
Arnold Press
3 Sets
8-12 Reps
-
4
Band Pull Apart
2 Sets
8-12 Reps
-
5
Upright Row Band
2 Sets
12-15 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
8-12 Reps
-
2
Lat Pulldown Single Arm
3 Sets
8-15 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Zottman Curls
2 Sets
20 Reps
-