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Powerlift program

by Daniel S.

Program Description

Rest between sets in the basic exercise (squat/bench press/ deadlifts) 4mins Between other sets 2 mins Between exercises 3 mins

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 23, 2024 09:08
  • Last Edited
    Dec 28, 2024 11:30
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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)
3
12 reps
RPE 9
2
Leg Press
2
15 reps
RPE 9
3
Deadlift (Barbell)
2
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
5
Jumping Jack
4
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 8.5
2
Squat (Barbell)
2
7 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Front Squat (Barbell)
2
10 reps
RPE 9
3
Deadlift (Barbell)
3
10 reps
RPE 9
4
Leg Press
3
8 reps
RPE 9
5
Jumping Jack
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Leg Press
3
8 reps
RPE 9
3
Front Squat (Barbell)
3
12 reps
RPE 9
4
Box Jump
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Front Squat (Barbell)
3
10 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Vertical Jump
4
12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
10 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Sumo Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 9
2
Front Squat (Barbell)
3
12 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Overhead Press (Dumbbell)
3
6 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
3
12 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Overhead Press (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
8 reps
RPE 9
4
Bench Press (Dumbbell)
3
15 reps
RPE 8.5
5
Hammer Curl
3
8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Bench Press (Close Grip)
3
8 reps
RPE 8.5
5
Seated Front Raise
3
10 reps
RPE 9
6
Push Up
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
2
10 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 9
4
Chest Fly (Dumbbell)
4
12 reps
RPE 9
5
Bench Press (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
RPE 9
4
Cable Crossover
4
15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Bench Press (Close Grip)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4 reps
RPE 9
2
Bench Press (Dumbbell)
3
3 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Dumbbell Bench Pullover
3
12 reps
RPE 9
5
Floor Press (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Bodyweight)
3
15 reps
RPE 9
4
French Press
3
12 reps
RPE 9
5
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Hammer Curl
5
5 reps
RPE 9
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
2
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 9
5
Shrug (Barbell)
3
12 reps
RPE 9
6
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8.5
2
Deadlift (Barbell)
3
3 reps
RPE 9
3
Pull-Up (Bodyweight)
3
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 9
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 9
2
Rack Pull (Barbell)
3
9 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Straight Arm Pulldown
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
4
8 reps
RPE 9
3
Lat Pulldown
4
10 reps
RPE 9
4
Seated Row (Cable)
4
10 reps
RPE 9
5
Bent Over Row (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Seated Row (Cable)
5
8 reps
RPE 9
4
Vertical Jump
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
4
10 reps
RPE 9
5
Shrug (Barbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
6
Bicep Curl (Cable)
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1 reps
RPE 8.5
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
5
10 reps
RPE 9
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
French Press
3
10 reps
RPE 9
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8 reps
RPE 9
2
Bicep Curl (Barbell)
3
8 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
@9
2
Leg Press
2 Sets
15 Reps
@9
3
Deadlift (Barbell)
2 Sets
8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
5
Jumping Jack
4 Sets
10 Reps
@8.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@9
5
Shrug (Barbell)
3 Sets
12 Reps
@9
6
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Dip (Weighted)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
4
Bench Press (Dumbbell)
3 Sets
15 Reps
@8.5
5
Hammer Curl
3 Sets
8 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9