Yazheirx

by Yazheirx

4.0

(1 rating)

Program Description

Allow me to track my powerlifting progress

Program Overview

Level
Novice, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 26, 2025 02:00
Last Edited
Feb 04, 2025 10:52

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Low Bar)

5

5 reps

-

2

Deadlift (Barbell)

5

5 reps

-

3

Barbell Row

3

5 reps

-

4

Single Arm Row (Dumbbell)

3

5 reps

-

5

Single Arm Row (Dumbbell)

3

5 reps

-

6

Lying Rear Lateral Raise

3

12 reps

-

Day 2

1

Bench Press (Barbell)

5

5 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Shrug (Barbell)

3

5 reps

-

4

Standing Calf Raise

1

25 reps

-

5

Tibialis Raise

1

25 reps

-

6

Standing Calf Raise

1

25 reps

-

7

Tibialis Raise

1

25 reps

-

Day 3

1

Squat (Low Bar)

5

5 reps

-

2

Deadlift (Barbell)

5

5 reps

-

3

Farmer's Walk (Weighted)

1

2 reps

-

4

Face Pull

3

10 reps

-

5

Chin-Up (Assisted)

3

5 reps

-

6

Knee Raise (Captain's Chair)

3

10 reps

-

Day 4

1

Bench Press (Barbell)

5

5 reps

-

2

Overhead Press (Barbell)

5

5 reps

-

3

Suitcase Carry

2

1 mins

-

4

Barbell Row

3

5 reps

-

5

Dumbbell Row

3

5 reps

-

6

Lying Rear Lateral Raise

3

12 reps

-

Day 5

1

Squat (Bodyweight)

3

10 reps

-

2

Split Squat (Dumbbell)

3

10 reps

-

3

Squat (Barbell)

4

5 reps

-

4

Incline Curl (Dumbbell)

3

10 reps

-

5

Dip (Assisted)

3

5 reps

-

6

Cable Crunch

3

12 reps

-

Day 6

1

Bench Press (Barbell)

5

5 reps

-

2

Deadlift (Barbell)

5

5 reps

-

3

Bench Press (Close Grip)

5

5 reps

-

4

Farmer's Walk (Weighted)

1

2 reps

-

5

Lying Tricep Extension (Barbell)

5

5 reps

-

6

Face Pull

3

10 reps

-

7

Chin-Up (Assisted)

3

5 reps

-

8

Knee Raise (Captain's Chair)

3

10 reps

-

Day 1

1

Squat (Low Bar)

5 Sets

5 Reps

-

2

Deadlift (Barbell)

5 Sets

5 Reps

-

3

Barbell Row

3 Sets

5 Reps

-

4

Single Arm Row (Dumbbell)

3 Sets

5 Reps

-

5

Single Arm Row (Dumbbell)

3 Sets

5 Reps

-

6

Lying Rear Lateral Raise

3 Sets

12 Reps

-

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

-

2

Overhead Press (Barbell)

5 Sets

5 Reps

-

3

Shrug (Barbell)

3 Sets

5 Reps

-

4

Standing Calf Raise

1 Set

25 Reps

-

5

Tibialis Raise

1 Set

25 Reps

-

6

Standing Calf Raise

1 Set

25 Reps

-

7

Tibialis Raise

1 Set

25 Reps

-

Day 3

1

Squat (Low Bar)

5 Sets

5 Reps

-

2

Deadlift (Barbell)

5 Sets

5 Reps

-

3

Farmer's Walk (Weighted)

1 Set

2 Reps

-

4

Face Pull

3 Sets

10 Reps

-

5

Chin-Up (Assisted)

3 Sets

5 Reps

-

6

Knee Raise (Captain's Chair)

3 Sets

10 Reps

-

Day 4

1

Bench Press (Barbell)

5 Sets

5 Reps

-

2

Overhead Press (Barbell)

5 Sets

5 Reps

-

3

Suitcase Carry

2 Sets

1 mins

-

4

Barbell Row

3 Sets

5 Reps

-

5

Dumbbell Row

3 Sets

5 Reps

-

6

Lying Rear Lateral Raise

3 Sets

12 Reps

-

Day 5

1

Squat (Bodyweight)

3 Sets

10 Reps

-

2

Split Squat (Dumbbell)

3 Sets

10 Reps

-

3

Squat (Barbell)

4 Sets

5 Reps

-

4

Incline Curl (Dumbbell)

3 Sets

10 Reps

-

5

Dip (Assisted)

3 Sets

5 Reps

-

6

Cable Crunch

3 Sets

12 Reps

-

Day 6

1

Bench Press (Barbell)

5 Sets

5 Reps

-

2

Deadlift (Barbell)

5 Sets

5 Reps

-

3

Bench Press (Close Grip)

5 Sets

5 Reps

-

4

Farmer's Walk (Weighted)

1 Set

2 Reps

-

5

Lying Tricep Extension (Barbell)

5 Sets

5 Reps

-

6

Face Pull

3 Sets

10 Reps

-

7

Chin-Up (Assisted)

3 Sets

5 Reps

-

8

Knee Raise (Captain's Chair)

3 Sets

10 Reps

-