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BoostcampPNG

Core Powerlifting

by Shiladitya Ghosh
8 athletes joined

Program Description

Build strength and asthetics.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    150 minutes
  • Created
    Mar 07, 2024 08:12
  • Last Edited
    Dec 17, 2024 12:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
80%
2
Squat (Barbell)
5
3 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
10 reps
-
7
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
87%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
89%
90%
92%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-4 reps
98%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Rear Delt Fly (Machine)
3
10 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
86%
89%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-4 reps
98%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
88%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
88%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
2 reps
68%
70%
73%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
7
Side Crunch (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1+ reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
6 reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-6 reps
88%
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3-
1-2 reps
92%
95%
2
Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Dumbbell)
3
10 reps
-
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
5A
Seated Wide-Grip Row (Cable)
3
10 reps
-
6A
Back Extension (Weighted)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Extension (Cable)
3
10 reps
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
2
6 reps
70%
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
82%
2
Squat (Barbell)
10
3 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
10 reps
-
6
Cable Crunch
3
15 reps
-
7
Ab Wheel
3
15 reps
-
8
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
87%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3
10 reps
-
7A
Back Extension (Weighted)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Preacher Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Cable Crunch
3
15 reps
-
5
Ab Wheel
3
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
RPE 10
7
Leg Extension
1
-
8
Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
65%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Cable Crunch
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
79%
2
Deadlift (Barbell)
3
8 reps
65%
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Cable Crunch
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-
1-2 reps
92%
95%
2
Seated Shoulder Press (Dumbbell)
4
12 reps
-
3
Preacher Curl (Dumbbell)
3
10 reps
-
4
Hammer Curl
3
10 reps
-
5
Cable Crunch
3
15 reps
-
6
Ab Wheel
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-4 reps
98%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Hip Thrust (Barbell)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
2 Sets
6 Reps
70%
3
Leg Curl
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
7
Side Crunch (Cable)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
7A
Back Extension (Weighted)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
50%
68%
75%
78%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6A
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
-
7A
Back Extension (Weighted)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 6
1
Bench Press (Barbell)
1 Set
AMRAP
65%
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Cable Crunch
3 Sets
15 Reps
-
6
Ab Wheel
3 Sets
15 Reps
-
7
Reverse Wrist Curl (Dumbbell)
2 Sets
@10