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Filipino Powerlifting Program (uy pilipins 🇵🇭)

by Jose Aniceto
1 athletes joined

Program Description

For people who dislike 5+ reps, and people who respond well with high volume. Although this program is very taxing on the CNS.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 10, 2025 06:52
  • Last Edited
    Feb 12, 2025 06:24
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Bent Over Row (Barbell)
1
6-8 reps
-
3
Pull-Up (Weighted)
1
6-8 reps
-
4A
Shrug (Dumbbell)
1
6-8 reps
-
4B
Face Pull
1
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Close Grip)
1
8 reps
-
3
Single Arm Tricep Extension (Cable)
1
8 reps
-
4
Push Press (Barbell)
1
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Chest Fly (Machine)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Romanian Deadlift (Barbell)
1
8 reps
-
3
Leg Extension
1
8 reps
-
4
Lying Leg Curl
1
8 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bent Over Row (Barbell)
3
6-8 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4A
Shrug (Dumbbell)
3
6-8 reps
-
4B
Face Pull
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bent Over Row (Barbell)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
6-8 reps
-
4A
Shrug (Dumbbell)
2
6-8 reps
-
4B
Face Pull
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Bench Press (Close Grip)
3
8 reps
-
3
Single Arm Tricep Extension (Cable)
3
8 reps
-
4
Push Press (Barbell)
3
8 reps
-
5A
Lateral Raise (Cable)
5
8 reps
-
5B
Chest Fly (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
-
3
Single Arm Tricep Extension (Cable)
2
8 reps
-
4
Push Press (Barbell)
2
8 reps
-
5A
Lateral Raise (Cable)
3
8 reps
-
5B
Chest Fly (Machine)
2
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
95%
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
-
5
Lying Leg Curl
2
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4A
Shrug (Dumbbell)
3 Sets
6-8 Reps
-
4B
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
4
Push Press (Barbell)
3 Sets
8 Reps
-
5A
Lateral Raise (Cable)
5 Sets
8 Reps
-
5B
Chest Fly (Machine)
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
Day 4
No exercises added to this day
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4A
Shrug (Dumbbell)
3 Sets
6-8 Reps
-
4B
Face Pull
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
Day 6
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
-
4
Push Press (Barbell)
3 Sets
8 Reps
-
5A
Lateral Raise (Cable)
5 Sets
8 Reps
-
5B
Chest Fly (Machine)
3 Sets
8 Reps
-
Day 7
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-