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Beginner Powerlifting

by Patrick W.
1 athletes joined

Program Description

Strength

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2024 08:34
  • Last Edited
    Dec 29, 2024 01:22
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
75%
2
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bench Press (Barbell)
3 Sets
8 Reps
70%
Day 2
1
Push Press (Barbell)
3 Sets
5 Reps
75%
2
Deadlift (Barbell)
3 Sets
3 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
85%
2
Bench Press (Barbell)
3 Sets
4 Reps
85%
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Overhead Press (Barbell)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8