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Powerlifting

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Program Description

Quick session designed to increase your big three

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 31, 2025 01:50
  • Last Edited
    Feb 19, 2025 09:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
12-14 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
8-10 reps
RPE 9
5
Dumbbell Row
3
14 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
2
12-14 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
RPE 7
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
2
12-14 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
2
12-14 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
3-5 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
2
12-14 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
RPE 9.5
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
3-5 reps
RPE 9
5
Dumbbell Row
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
2
12-14 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
2
Deadlift (Barbell)
2
1 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
3-5 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Dumbbell)
2
12-14 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
2
Deadlift (Barbell)
1
1 reps
RPE 10
3
Leg Extension
2
8-10 reps
RPE 9
4
Dip (Weighted)
3
2-4 reps
RPE 9
5
Dumbbell Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
48 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 8
RPE 8
3
Front Squat (Barbell)
3
4 reps
RPE 7
4
Pull-Up (Weighted)
3
7 reps
RPE 10
5A
Bicep Curl (Barbell)
3
12-14 reps
RPE 10
5B
Skull Crusher (Barbell)
3
12-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
42 reps
RPE 9
2
Bench Press (Barbell)
1
2
5 reps
6 reps
RPE 9
RPE 9
3
Front Squat (Barbell)
3
4 reps
RPE 7.5
4
Pull-Up (Weighted)
3
5-7 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
42 reps
RPE 9
2
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 7
RPE 7
3
Squat (Low Bar)
1
2
1 reps
7 reps
RPE 6
RPE 7
4
Pull-Up (Weighted)
3
5-7 reps
RPE 10
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
48 reps
RPE 9
2
Bench Press (Barbell)
1
1
3 reps
5 reps
RPE 8
RPE 8
3
Front Squat (Barbell)
3
3 reps
RPE 7.5
4
Pull-Up (Weighted)
3
5-7 reps
RPE 10
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
5B
Skull Crusher (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
36 reps
RPE 9
2
Bench Press (Barbell)
1
2
3 reps
4 reps
RPE 9
RPE 9
3
Front Squat (Barbell)
3
2 reps
RPE 7
4
Pull-Up (Weighted)
3
3-5 reps
RPE 10
5A
Bicep Curl (Barbell)
2
8-10 reps
RPE 10
5B
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
30 reps
RPE 9
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Front Squat (Barbell)
2
1 reps
RPE 8.5
4
Pull-Up (Weighted)
3
2-4 reps
RPE 9
5A
Bicep Curl (Barbell)
2
6-8 reps
RPE 9
5B
Skull Crusher (Barbell)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
2
30 reps
RPE 9
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Front Squat (Barbell)
2
1 reps
RPE 9
4
Pull-Up (Weighted)
3
2-4 reps
RPE 10
5A
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
5B
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dead Bug
2
1 mins
RPE 10
1B
Superman
2
20-24 reps
RPE 8
2
Deadlift (Deficit)
3
7 reps
RPE 7
3
Step-Up (Weighted)
2
12 reps
RPE 9
4
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
2
5 reps
RPE 6
1B
Superman
2
18-20 reps
RPE 8
2
Cossack Squat
1
-
3
Sumo Deadlift (Barbell)
4
7 reps
RPE 7
4
Bench Press (Barbell)
1
3
2 reps
7 reps
RPE 7.5
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
2
5 reps
RPE 6
1B
Superman
2
18-20 reps
RPE 7
2
Cossack Squat
1
10 reps
RPE 7
3
Sumo Deadlift (Barbell)
4
6 reps
RPE 7
4
Bench Press (Barbell)
1
3
2 reps
6 reps
RPE 8
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
2
5 reps
RPE 6
1B
Superman
2
16-18 reps
RPE 8
2
Cossack Squat
1
10 reps
RPE 7
3
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
4
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
2
5 reps
RPE 6
1B
Superman
2
16-18 reps
RPE 7
2
Cossack Squat
1
10 reps
RPE 7
3
Sumo Deadlift (Barbell)
4
4 reps
RPE 8
4
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 7.5
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
2
5 reps
RPE 6
1B
Superman
2
14-16 reps
RPE 8
2
Cossack Squat
1
10 reps
RPE 7
3
Sumo Deadlift (Barbell)
3
2 reps
RPE 8
4
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7.5
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Sumo Squat
2
5 reps
RPE 6
1B
Superman
2
14-16 reps
RPE 8
2
Cossack Squat
1
10 reps
RPE 7
3
Deadlift (Barbell)
2
1 reps
RPE 6
4
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 6
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
15 reps
RPE 9
1B
Front Elevated Split Squat Calf Raise
2
8 reps
RPE 7
2
Squat (Low Bar)
4
5 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
3
14-16 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
13 reps
RPE 8
1B
Front Elevated Split Squat Calf Raise
2
10 reps
RPE 7
2
Squat (Low Bar)
4
4 reps
RPE 8
3
Bench Press (Paused)
3
3 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12-14 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
11 reps
RPE 8
1B
Front Elevated Split Squat Calf Raise
2
12 reps
RPE 7
2
Squat (Low Bar)
4
4 reps
RPE 9
3
Bench Press (Paused)
3
2 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12-14 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
11 reps
RPE 8
1B
Front Elevated Split Squat Calf Raise
2
12 reps
RPE 7
2
Squat (Low Bar)
4
3 reps
RPE 7
3
Bench Press (Paused)
3
2 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
7-9 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
11 reps
RPE 9
1B
Front Elevated Split Squat Calf Raise
2
12 reps
RPE 7
2
Squat (Low Bar)
4
3 reps
RPE 8
3
Bench Press (Paused)
3
1 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
7-9 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
9 reps
RPE 8
1B
Front Elevated Split Squat Calf Raise
2
6 reps
RPE 7
2
Squat (Low Bar)
4
2 reps
RPE 8
3
Bench Press (Paused)
3
1 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
5-7 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Side Clam Hip Raises
2
9 reps
RPE 9
1B
Front Elevated Split Squat Calf Raise
2
6 reps
RPE 7
2
Squat (Low Bar)
2
2 reps
RPE 9.5
3
Bench Press (Paused)
3
1 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
5-7 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Cossack Squat
2 Sets
12-14 Reps
@6
2
Deadlift (Barbell)
4 Sets
4 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@9
4
Dip (Weighted)
3 Sets
8-10 Reps
@9
5
Dumbbell Row
3 Sets
14 Reps
@9
Day 2
1
Lying Reverse Fly
2 Sets
48 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@8
@8
3
Front Squat (Barbell)
3 Sets
4 Reps
@7
4
Pull-Up (Weighted)
3 Sets
7 Reps
@10
5A
Bicep Curl (Barbell)
3 Sets
12-14 Reps
@10
5B
Skull Crusher (Barbell)
3 Sets
12-14 Reps
@10
Day 3
1A
Dead Bug
2 Sets
1 mins
@10
1B
Superman
2 Sets
20-24 Reps
@8
2
Deadlift (Deficit)
3 Sets
7 Reps
@7
3
Step-Up (Weighted)
2 Sets
12 Reps
@9
4
Shoulder Press (Plate Loaded)
2 Sets
5-8 Reps
@8
Day 4
1A
Side Clam Hip Raises
2 Sets
15 Reps
@9
1B
Front Elevated Split Squat Calf Raise
2 Sets
8 Reps
@7
2
Squat (Low Bar)
4 Sets
5 Reps
@8
3
Bench Press (Barbell)
3 Sets
3 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@9
5A
Incline Curl (Dumbbell)
3 Sets
14-16 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
12-14 Reps
@10