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Novice PL Program 1.0 (Phoenix Powerhouse Club) (1)

by DK
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Program Description

Novice Friendly Powerlifting Program. Focusing on strength building with high intensity conditioning.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 19, 2024 09:03
  • Last Edited
    Nov 20, 2024 08:18
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
RPE 7-8.5
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
RPE 7-8.5
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
RPE 7-8.5
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
RPE 7-8.5
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
RPE 7-8.5
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
8 reps
RPE 7-8.5
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 6
2
Goblet Squat
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Lying Leg Curl
2
10 reps
RPE 6
5
Sled Push
1
6 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 10
2
Goblet Squat
4
15 reps
RPE 8
3
Leg Extension
4
15 reps
RPE 8
4
Lying Leg Curl
4
15 reps
RPE 8
5
Sled Push
1
8 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7-8.5
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7-8.5
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7-8.5
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7-8.5
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7-8.5
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7-8.5
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 6
2
Incline Chest Press (Machine)
2
12-15 reps
RPE 6
3
Pec Deck (Machine)
2
1
12-15 reps
15-20 reps
RPE 6
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
5
Seated Row (Cable)
2
12 reps
RPE 6
6A
Straight Arm Pulldown
2
15 reps
RPE 6
6B
Tricep Extension (Cable)
2
15 reps
RPE 6
7A
Battle Ropes
3
30 secs
RPE 6
7B
Snatch (Dumbbell)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
AMRAP
RPE 10
2
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 8
4
Lat Pulldown
3
15 reps
RPE 8
5
Seated Row (Cable)
3
15 reps
RPE 8
6A
Straight Arm Pulldown
3
20 reps
RPE 9
6B
Tricep Extension (Cable)
3
20 reps
RPE 9
7A
Battle Ropes
4
30 secs
RPE 7
7B
Snatch (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
RPE 7-8.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
RPE 7-8.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
RPE 7-8.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
RPE 7-8.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
RPE 7-8.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
8 reps
RPE 7-8.5
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Hip Thrust (Machine)
2
10 reps
RPE 6
4
Leg Curl
2
10 reps
RPE 6
5
Plank
2
1 mins
RPE 7
6
Air Bike
2
1 reps
RPE 9
7
Box Jump
2
12 reps
RPE 9
8
Russian Twist
2
16 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Leg Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
6
Air Bike
3
1 reps
RPE 9
7
Box Jump
3
12 reps
RPE 9
8
Russian Twist
3
16 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
2
Bent Over Row (Barbell)
2
8 reps
RPE 6
3A
Pec Deck (Machine)
2
15 reps
RPE 6
3B
Reverse Pec Deck
2
15 reps
RPE 6
4A
Hammer Curl
2
15 reps
RPE 6
4B
Skull Crusher (Dumbbell)
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
AMRAP
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3A
Pec Deck (Machine)
3
20 reps
RPE 8
3B
Reverse Pec Deck
3
20 reps
RPE 8
4A
Hammer Curl
3
20 reps
RPE 8
4B
Skull Crusher (Dumbbell)
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Run
1
15-30 mins
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
8 Sets
8 Reps
@7-8.5
2
Goblet Squat
4 Sets
15 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@8
4
Lying Leg Curl
4 Sets
15 Reps
@8
5
Sled Push
1 Set
8 mins
@9
Day 2
1
Bench Press (Barbell)
8 Sets
8 Reps
@7-8.5
2
Incline Chest Press (Machine)
3 Sets
15-20 Reps
@7
3
Pec Deck (Machine)
3 Sets
15-20 Reps
@8
4
Lat Pulldown
3 Sets
15 Reps
@8
5
Seated Row (Cable)
3 Sets
15 Reps
@8
6A
Straight Arm Pulldown
3 Sets
20 Reps
@9
6B
Tricep Extension (Cable)
3 Sets
20 Reps
@9
7A
Battle Ropes
4 Sets
30 secs
@7
7B
Snatch (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
8 Sets
8 Reps
@7-8.5
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@7
3
Hip Thrust (Machine)
3 Sets
15 Reps
@7
4
Leg Curl
3 Sets
15 Reps
@7
5
Plank
3 Sets
1 mins
@7
6
Air Bike
3 Sets
1 Reps
@9
7
Box Jump
3 Sets
12 Reps
@9
8
Russian Twist
3 Sets
16 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
6 Sets
10 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3A
Pec Deck (Machine)
3 Sets
20 Reps
@8
3B
Reverse Pec Deck
3 Sets
20 Reps
@8
4A
Hammer Curl
3 Sets
20 Reps
@8
4B
Skull Crusher (Dumbbell)
3 Sets
20 Reps
@8
Day 7
1
Stretching
1 Set
10 mins
-
2
Run
1 Set
15-30 mins
@6.5
Day 6
1
Stretching
1 Set
10 mins
-
2
Run
1 Set
15-30 mins
@6.5
Day 3
1
Stretching
1 Set
10 mins
-
2
Run
1 Set
15-30 mins
-