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Jacked like a Powerlifter

by Jakob F.

Program Description

Look like a powerlifter

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 10, 2024 10:46
  • Last Edited
    May 09, 2024 03:15
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Bench Press (Dumbbell)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Kroc Row
3
6-10 reps
-
3
Rear Delt Row
3
6-10 reps
-
4
Strict Curl
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8-10 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Sissy Squat
1
2
8-128 reps
8-12 reps
-
-
4
Lying Leg Curl
3
8-10 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Tricep Pushdown (Cable)
3
6-10 reps
-
4
Skull Crusher
3
8-10 reps
-
5
Concentration Curl
3
8-10 reps
-
6
Hammer Curl
3
6-10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Skull Crusher
3 Sets
8-10 Reps
-
Day 2
1
Barbell Row
3 Sets
6-10 Reps
-
2
Kroc Row
3 Sets
6-10 Reps
-
3
Rear Delt Row
3 Sets
6-10 Reps
-
4
Strict Curl
3 Sets
6-10 Reps
-
Day 3
1
Sumo Squat
3 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Sissy Squat
1 Set
2 Sets
8-128 Reps
8-12 Reps
-
-
4
Lying Leg Curl
3 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Skull Crusher
3 Sets
8-10 Reps
-
5
Concentration Curl
3 Sets
8-10 Reps
-
6
Hammer Curl
3 Sets
6-10 Reps
-