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Powerlifting program

by Louis P.
1 athletes joined

Program Description

Better lifts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jan 14, 2025 01:31
  • Last Edited
    Feb 14, 2025 12:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
3
Squat (Barbell)
6
4 reps
RPE 8
4
Pin Press Bench (Barbell)
2
12 reps
RPE 7
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
3
Squat (Barbell)
6
4 reps
RPE 8
4
Pin Press Bench (Barbell)
2
12 reps
RPE 7
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
RPE 8
2
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
3
Squat (Barbell)
6
4 reps
RPE 8
4
Pin Press Bench (Barbell)
2
12 reps
RPE 7
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Pause Close Grip Bench
4
4 reps
-
3
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
4
Squat (Barbell)
6
3 reps
RPE 8
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 8
2
Pause Close Grip Bench
4
4 reps
-
3
Incline Bench Press (Barbell)
2
7 reps
RPE 8.5
4
Squat (Barbell)
6
3 reps
RPE 8
5
Overhead Press (Machine)
3
7 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Lateral Raise (Machine)
3
12 reps
RPE 9
8
Back Extension
4
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
-
2
Bench Press (Paused)
7
2 reps
-
3
Abs Crunch (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
RPE 6
3
Bench Press (Barbell)
6
2 reps
RPE 6
4
Abs Crunch (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Barbell Row
2
6 reps
RPE 8
3
Pendlay Row
2
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 9
7
Face Pull
5
15 reps
RPE 9
8
Farmer's Walk (Weighted)
2
1 reps
-
9
Abs Crunch (Weighted)
2
1
10 reps
10 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 7
2
Bicep Curl (EZ Bar)
5
10 reps
-
3
Back Extension
4
5 reps
-
4
Lateral Raise (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 6
2
Bench Press (Paused)
4
2 reps
RPE 6
3
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Bench Press (Paused)
5
5 reps
RPE 7.5
4
Bench Press (Close Grip)
2
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
5
8 reps
RPE 8
7
Lat Prayer
4
12 reps
-
8A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8B
Upright Row (Dumbbell)
4
10 reps
RPE 8
9
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Bench Press (Paused)
5
5 reps
RPE 7.5
4
Bench Press (Close Grip)
2
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
5
8 reps
RPE 8
7
Lat Prayer
4
12 reps
-
8A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8B
Upright Row (Dumbbell)
4
10 reps
RPE 8
9
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Bench Press (Paused)
5
5 reps
RPE 7.5
4
Bench Press (Close Grip)
2
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
5
8 reps
RPE 8
7
Lat Prayer
4
12 reps
-
8A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8B
Upright Row (Dumbbell)
4
10 reps
RPE 8
9
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Paused)
7
3 reps
RPE 7.5
4
Chest Fly (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 8
6
Lat Prayer
4
12 reps
-
7A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
7B
Upright Row (Dumbbell)
4
10 reps
RPE 8
8
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Bench Press (Paused)
7
3 reps
RPE 7.5
4
Chest Fly (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 8
6
Lat Prayer
4
12 reps
-
7A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
7B
Upright Row (Dumbbell)
4
10 reps
RPE 8
8
Lat Pulldown (Close Grip)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
RPE 8.5
2
Pendlay Row
4
4 reps
RPE 9
3
Bench Press (Paused)
8
2 reps
RPE 8.5
4
Abs Crunch (Weighted)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Bench Press (Paused)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Snatch Deadlift
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Bench Press (Paused)
4
5 reps
RPE 8
5
Alternating Dumbbell Curl
4
-
6
Hammer Curl
4
-
7
Bajan Curl
2
-
8
Face Pull
4
15 reps
RPE 8
9
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Snatch Deadlift
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
4
5 reps
RPE 8
6
Pin Press Bench (Barbell)
2
10 reps
RPE 8
7
Alternating Dumbbell Curl
4
-
8
Hammer Curl
4
-
9
Bajan Curl
2
-
10
Face Pull
4
15 reps
RPE 8
11
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 8
2
Snatch Deadlift
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
4
5 reps
RPE 8
6
Pin Press Bench (Barbell)
2
10 reps
RPE 8
7
Alternating Dumbbell Curl
4
-
8
Hammer Curl
4
-
9
Bajan Curl
2
-
10
Face Pull
4
15 reps
RPE 8
11
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
3 reps
RPE 8
2
Snatch Deadlift
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
7
3 reps
RPE 8
6
Alternating Dumbbell Curl
4
-
7
Hammer Curl
4
-
8
Bajan Curl
2
-
9
Face Pull
4
15 reps
RPE 8
10
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
3 reps
RPE 8
2
Snatch Deadlift
4
4 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Shrug (Barbell)
3
10 reps
-
5
Bench Press (Paused)
7
3 reps
RPE 8
6
Alternating Dumbbell Curl
4
-
7
Hammer Curl
4
-
8
Bajan Curl
2
-
9
Face Pull
4
15 reps
RPE 8
10
Back Extension
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
2 reps
RPE 8.5
2
Bench Press (Paused)
8
2 reps
RPE 9
3
Face Pull
4
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
4 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
7 Reps
@8.5
3
Squat (Barbell)
6 Sets
4 Reps
@8
4
Pin Press Bench (Barbell)
2 Sets
12 Reps
@7
5
Overhead Press (Machine)
3 Sets
7 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
7
Lateral Raise (Machine)
3 Sets
12 Reps
@9
8
Back Extension
4 Sets
5 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Barbell Row
2 Sets
6 Reps
@8
3
Pendlay Row
2 Sets
8 Reps
@8
4
Shrug (Barbell)
4 Sets
8 Reps
@9
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9
7
Face Pull
5 Sets
15 Reps
@9
8
Farmer's Walk (Weighted)
2 Sets
1 Reps
-
9
Abs Crunch (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@8
Day 3
1
Squat (Paused)
5 Sets
3 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Bench Press (Paused)
5 Sets
5 Reps
@7.5
4
Bench Press (Close Grip)
2 Sets
5 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@8
7
Lat Prayer
4 Sets
12 Reps
-
8A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8B
Upright Row (Dumbbell)
4 Sets
10 Reps
@8
9
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
Day 4
1
Squat (Paused)
4 Sets
5 Reps
@8
2
Snatch Deadlift
3 Sets
6 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4
Bench Press (Paused)
4 Sets
5 Reps
@8
5
Alternating Dumbbell Curl
4 Sets
-
6
Hammer Curl
4 Sets
-
7
Bajan Curl
2 Sets
-
8
Face Pull
4 Sets
15 Reps
@8
9
Back Extension
4 Sets
5 Reps
@8