Firefly

by Ar Pr

Program Description

SD is minimum increase in weights, 2.5/5/10 kgs.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Nov 01, 2024 01:08
Last Edited
Nov 01, 2024 01:20

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
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

Day 1

1

Overhead Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

2

Squat (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

3

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

4

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

1

Overhead Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

2

Squat (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

3

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

4

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

1

Overhead Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

2

Squat (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

3

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

4

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

1

Overhead Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

2

Squat (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

3

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

4

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

1

Overhead Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

2

Squat (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

3

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

4

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

1 reps

1 reps

1 reps

1 reps

60%

75%

80%

85%

90%

95%

Day 1

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

1 Reps

1 Reps

1 Reps

60%

75%

80%

85%

90%

95%

2

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

1 Reps

1 Reps

1 Reps

60%

75%

80%

85%

90%

95%

3

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

1 Reps

1 Reps

1 Reps

60%

75%

80%

85%

90%

95%

4

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

1 Reps

1 Reps

1 Reps

60%

75%

80%

85%

90%

95%