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BoostcampPNG

Powerlifting reboot

by Nerdylifter
1 athletes joined

Program Description

To get my body back in power lifting shape

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 13, 2024 07:23
  • Last Edited
    Aug 13, 2024 09:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Decline Bench Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Pec Fly (Dumbbell)
3
15 reps
-
5
Ring Dip
3
10 reps
-
6
Plate Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
High Pull
3
5 reps
-
3
TRX Row
3
15 reps
-
4
Barbell Row
3
5 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Pullover (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Kettlebell Swing
3
10 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5 reps
-
2
Front Raise
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Neck Flexion
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
Concentration Curl
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Extension (Dumbbell)
3
10 reps
-
5
Plank
3
2 mins
-
6
Russian Twist
3
25 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Decline Bench Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
5
Ring Dip
3 Sets
10 Reps
-
6
Plate Press
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
High Pull
3 Sets
5 Reps
-
3
TRX Row
3 Sets
15 Reps
-
4
Barbell Row
3 Sets
5 Reps
-
5
Shrug (Dumbbell)
3 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Military Press (Barbell)
3 Sets
5 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Arnold Press
3 Sets
10 Reps
-
6
Neck Flexion
3 Sets
10 Reps
-
Day 5
1
Hammer Curl
3 Sets
10 Reps
-
2
Concentration Curl
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
5
Plank
3 Sets
2 mins
-
6
Russian Twist
3 Sets
25 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Front Squat (Barbell)
3 Sets
5 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Kettlebell Swing
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-