Program Description
For each week start at the bottom range of the % of 1rm, for ex if its squats at 70%, set a range of 70 to 75% of 1rm depending on how strong / good you feel that day. If you feel good and your 1rm is 100 pounds, do 75 pounds, but not good, do 70.
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedJul 01, 2024 04:21
- Last EditedAug 10, 2024 09:28
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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 (Barbell)
4
6-8 reps
70%
2
Squat (Paused)
3
4-6 reps
65%
3
Bench Press (Barbell)
4
6-8 reps
70%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
72.5%
2
Squat (Paused)
3
4-6 reps
67.5%
3
Bench Press (Barbell)
4
6-8 reps
72.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Squat (Paused)
3
4-6 reps
70%
3
Bench Press (Barbell)
4
6-8 reps
72.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
77.5%
2
Squat (Paused)
3
4-6 reps
72.5%
3
Bench Press (Barbell)
4
6-8 reps
77.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
75%
2
Squat (Paused)
3
4-6 reps
70%
3
Bench Press (Barbell)
4
6-8 reps
75%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
77.5%
2
Squat (Paused)
3
4-6 reps
72.5%
3
Bench Press (Barbell)
4
6-8 reps
77.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
80%
2
Squat (Paused)
3
4-6 reps
72.5%
3
Bench Press (Barbell)
4
6-8 reps
80%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
82.5%
2
Squat (Paused)
3
4-6 reps
77.5%
3
Bench Press (Barbell)
4
6-8 reps
82.5%
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
5
Barbell Row
4
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
70%
2
Deficit Deadlift (Barbell)
3
3-5 reps
65%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
72.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
67.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
75%
2
Deficit Deadlift (Barbell)
3
3-5 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
77.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
72.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
75%
2
Deficit Deadlift (Barbell)
3
3-5 reps
70%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
77.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
72.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
80%
2
Deficit Deadlift (Barbell)
3
3-5 reps
75%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
82.5%
2
Deficit Deadlift (Barbell)
3
3-5 reps
77.5%
3
Pull-Up (Weighted)
4
8-12 reps
RPE 8
4
Seated Row (Cable)
4
10-12 reps
RPE 7-8
5
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
70%
2
Bench Press (Paused)
3
4-6 reps
65%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
72.5%
2
Bench Press (Paused)
3
4-6 reps
67.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
75%
2
Bench Press (Paused)
3
4-6 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
77.5%
2
Bench Press (Paused)
3
4-6 reps
72.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
75%
2
Bench Press (Paused)
3
4-6 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
77.5%
2
Bench Press (Paused)
3
4-6 reps
72.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
80%
2
Bench Press (Paused)
3
4-6 reps
75%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
82.5%
2
Bench Press (Paused)
3
4-6 reps
77.5%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Hamstring Curl
3
10-12 reps
RPE 8
3
Belt Squat
3
10-12 reps
RPE 8
4
Lat Pulldown
4
10-12 reps
RPE 7-8
5
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
70%
2
Squat (Paused)
3
3-5 reps
65%
3
Bench Press (Barbell)
4
5-7 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
72.5%
2
Squat (Paused)
3
3-5 reps
67.5%
3
Bench Press (Barbell)
4
5-7 reps
70%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
75%
2
Squat (Paused)
3
3-5 reps
70%
3
Bench Press (Barbell)
4
5-7 reps
72.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
77.5%
2
Squat (Paused)
3
3-5 reps
72.5%
3
Bench Press (Barbell)
4
5-7 reps
77.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
75%
2
Squat (Paused)
3
3-5 reps
70%
3
Bench Press (Barbell)
4
5-7 reps
75%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
77.5%
2
Squat (Paused)
3
3-5 reps
72.5%
3
Bench Press (Barbell)
4
5-7 reps
77.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
80%
2
Squat (Paused)
3
3-5 reps
75%
3
Bench Press (Barbell)
4
5-7 reps
80%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-7 reps
82.5%
2
Squat (Paused)
3
3-5 reps
77.5%
3
Bench Press (Barbell)
4
5-7 reps
82.5%
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
6-8 Reps
70%
2
Squat (Paused)3 Sets
4-6 Reps
65%
3
Bench Press (Barbell)4 Sets
6-8 Reps
70%
4
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@7-8
5
Barbell Row4 Sets
8-10 Reps
@7-8
Day 2
1
Deadlift (Barbell)4 Sets
6-8 Reps
70%
2
Deficit Deadlift (Barbell)3 Sets
3-5 Reps
65%
3
Pull-Up (Weighted)4 Sets
8-12 Reps
@8
4
Seated Row (Cable)4 Sets
10-12 Reps
@7-8
5
Face Pull3 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)4 Sets
4-6 Reps
70%
2
Bench Press (Paused)3 Sets
4-6 Reps
65%
3
Incline Chest Press (Machine)3 Sets
8-10 Reps
@7-8
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@7-8
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@7
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@7
2
Hamstring Curl3 Sets
10-12 Reps
@8
3
Belt Squat3 Sets
10-12 Reps
@8
4
Lat Pulldown4 Sets
10-12 Reps
@7-8
5
Chest Supported Row (Machine)4 Sets
10-12 Reps
@7-8
Day 5
1
Squat (Barbell)4 Sets
5-7 Reps
70%
2
Squat (Paused)3 Sets
3-5 Reps
65%
3
Bench Press (Barbell)4 Sets
5-7 Reps
70%
4
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
5
Face Pull3 Sets
12-15 Reps
@7