Program Description
2 month powerlifting program block to follow up with more hypertrophy, a strength or peaking block if desired. Based on the CB 16 week program. NOTE: When asked for 1RM on variations, input the same as the competition lift (for touch and go bench put your pause competition bench 1RM and for SDL put your regular Deadlift 1RM form example) as calculations are based on that. Do not input or calculate actual max effort lifts for variations.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedApr 24, 2024 12:23
- Last EditedJul 25, 2024 12:15
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
7 reps
67%
2
Bench Press (Paused)
4
7 reps
67%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Bench Press (Paused)
4
6 reps
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Paused)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
4
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Stiff Leg Deadlift
4
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3
3 reps
5 reps
4 reps
85%
85%
75%
2
Bench Press (Paused)
4
1
3
3 reps
5 reps
4 reps
85%
85%
75%
3
Stiff Leg Deadlift
4
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3
Front Squat (Paused)
3
6 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Front Squat (Paused)
3
4 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Squat (Low Bar)
2
5 reps
65%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Squat (Low Bar)
3
5 reps
68%
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
3
3 reps
RPE 8
3
Squat (Low Bar)
2
5 reps
71%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
4 reps
RPE 8
3
Squat (Low Bar)
2
4 reps
74%
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
6 reps
65%
2
Pin Press Bench (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
5 reps
70%
2
Pin Press Bench (Barbell)
3
5 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
6 reps
68%
2
Pin Press Bench (Barbell)
3
4 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
3
5 reps
73%
2
Pin Press Bench (Barbell)
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
5
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Larsen Press (Barbell)
4
5 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
65%
5
Pull-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bench Press (Paused)
6
4 reps
73%
3
Larsen Press (Barbell)
3
4 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
68%
5
Pull-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Bench Press (Paused)
6
3 reps
75%
3
Larsen Press (Barbell)
4
3 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
71%
5
Pull-Up (Weighted)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
68%
3
Larsen Press (Barbell)
4
4 reps
RPE 8
4
Deadlift (Barbell)
2
4 reps
74%
5
Pull-Up (Weighted)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
63%
2
Bench Press (Barbell)
4
10 reps
63%
3
Stiff Leg Deadlift
3
8 reps
40%
4
Pull-Up (Weighted)
4
10 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
65%
2
Bench Press (Barbell)
4
10 reps
65%
3
Stiff Leg Deadlift
3
8 reps
43%
4
Pull-Up (Weighted)
4
10 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
68%
2
Bench Press (Barbell)
4
10 reps
68%
3
Stiff Leg Deadlift
3
6 reps
45%
4
Pull-Up (Weighted)
4
8 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
73%
2
Bench Press (Barbell)
4
8 reps
70%
3
Stiff Leg Deadlift
3
6 reps
48%
4
Pull-Up (Weighted)
4
8 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
7 reps
RPE 8
4
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Bent Over Row (Dumbbell)
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
6
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)4 Sets
7 Reps
67%
2
Bench Press (Paused)4 Sets
7 Reps
67%
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)3 Sets
12 Reps
@8
5
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@8
Day 3
1
Pin Squat3 Sets
6 Reps
65%
2
Pin Press Bench (Barbell)3 Sets
6 Reps
@8
3
Bent Over Row (Dumbbell)5 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)3 Sets
6 Reps
63%
2
Bench Press (Barbell)4 Sets
10 Reps
63%
3
Stiff Leg Deadlift3 Sets
8 Reps
40%
4
Pull-Up (Weighted)4 Sets
10 Reps
@8-9
5
Tricep Pushdown (Cable)4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)3 Sets
5 Reps
60%
3
Front Squat (Paused)3 Sets
5 Reps
@8
4
Seated Wide-Grip Row (Cable)5 Sets
8 Reps
@8