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ELAS 4 Week Powerlifting High Volume

by Emil S.
67 athletes joined
4.5
(2 ratings)

Program Description

4 week strength program. Linear progression throughout the program. Maxing out Week 4: In week 4 instead of doing 3 sets for your primary movement go for 1-4 reps. If you're able to do 1 rep keep your entered max the same. If you're able to do 2 reps increase your max by 2.5kg or 5.5lbs. If you're able to do 3 reps increase your max by 5kg or 11lbs.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2024 09:20
  • Last Edited
    Feb 21, 2025 10:23
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ON THE BOOSTCAMP APP FOR FREE
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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)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
74%
78%
82%
88%
2
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
62.5%
65%
67.5%
70%
3
Front Squat (Barbell)
2
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
5
Back Extension (Weighted)
3
12 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
81.5%
86%
90%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
72.5%
75%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
5
Back Extension (Weighted)
3
12 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
77.5%
80%
3
Front Squat (Barbell)
4
4 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7.5
5
Back Extension (Weighted)
3
12 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
97.5%
2
Squat (Barbell)
1
1
4 reps
4 reps
82.5%
85%
3
Front Squat (Barbell)
5
2 reps
RPE 9
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
74%
78%
82%
88%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
81.5%
86%
90%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 8.5
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
97.5%
2
Deadlift Holds
1
1
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pull-Up (Weighted)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
RPE 7.5
2
Bench Press (Close Grip)
4
8 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Pec Deck (Machine)
3
10 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Guillotine Press
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
RPE 7.5
2
Bench Press (Close Grip)
3
8 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Pec Deck (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6
Guillotine Press
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 8.5
2
Bench Press (Close Grip)
2
6 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Pec Deck (Machine)
2
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
12 reps
RPE 8.5
6
Guillotine Press
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
3 reps
RPE 6.5
2
Bench Press (Close Grip)
1
6 reps
RPE 8.5
3
Overhead Press (Barbell)
3
6 reps
RPE 8.5
4
Guillotine Press
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 7.5
2
Deadlift (Paused)
3
8 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 8
2
Deadlift (Paused)
3
6 reps
RPE 8.5
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
RPE 9
2
Deadlift (Paused)
3
4 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
2
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
97.5%
2
Front Squat (Barbell)
3
10 reps
RPE 6.5
3
Bench Press (Barbell)
1
1
4 reps
4 reps
82.5%
85%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
74%
78%
82%
88%
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
62.5%
65%
67.5%
70%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Lying Leg Curl
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
81.5%
86%
90%
2
Front Squat (Barbell)
3
6 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
72.5%
75%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Lying Leg Curl
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
90%
92.5%
95%
2
Front Squat (Barbell)
3
4 reps
RPE 7.5
3
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
77.5%
80%
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Lying Leg Curl
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 6.5
2
Deadlift (Paused)
3
6 reps
RPE 6.5
3
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
74%
78%
82%
88%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
62.5%
65%
67.5%
70%
3
Front Squat (Barbell)
2 Sets
10 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7.5
5
Back Extension (Weighted)
3 Sets
12 Reps
@6.5
6
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
74%
78%
82%
88%
2
Deadlift Holds
1 Set
1 Set
0.25 mins
0.5 mins
-
-
3
Dip (Weighted)
2 Sets
8 Reps
@10
4
Pull-Up (Weighted)
2 Sets
8 Reps
@10
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8.5
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Spoto Press
3 Sets
5 Reps
@7.5
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8.5
3
Overhead Press (Barbell)
3 Sets
6 Reps
@8.5
4
Pec Deck (Machine)
3 Sets
10 Reps
@8.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
6
Guillotine Press
2 Sets
12 Reps
@8.5
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@7.5
2
Deadlift (Paused)
3 Sets
8 Reps
@8
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@7.5
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Lateral Raise (Cable)
2 Sets
12 Reps
@8.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
74%
78%
82%
88%
2
Front Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
62.5%
65%
67.5%
70%
4
Back Extension (Weighted)
3 Sets
12 Reps
@6.5
5
Lying Leg Curl
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
Niklas E.Age 34, Man
2 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Got great results