Foundation

by Brek W.

Program Description

Gain strength Get started Build foundation for future growth and strength

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Feb 19, 2025 01:59
Last Edited
Feb 24, 2025 09:47

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 1

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 1

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 2

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 2

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 2

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 3

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 3

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 3

1

Squat (Barbell)

2

8 reps

-

2

Deadlift (Barbell)

2

8 reps

-

3

Bench Press (Barbell)

2

8 reps

-

4

Military Press (Barbell)

2

8 reps

-

5

Barbell Row

2

8 reps

-

6

Lat Pulldown

2

8 reps

-

7

Dip (Bodyweight)

4

6 reps

-

Day 1

1

Squat (Barbell)

2 Sets

8 Reps

-

2

Deadlift (Barbell)

2 Sets

8 Reps

-

3

Bench Press (Barbell)

2 Sets

8 Reps

-

4

Military Press (Barbell)

2 Sets

8 Reps

-

5

Barbell Row

2 Sets

8 Reps

-

6

Lat Pulldown

2 Sets

8 Reps

-

7

Dip (Bodyweight)

4 Sets

6 Reps

-

Day 2

1

Squat (Barbell)

2 Sets

8 Reps

-

2

Deadlift (Barbell)

2 Sets

8 Reps

-

3

Bench Press (Barbell)

2 Sets

8 Reps

-

4

Military Press (Barbell)

2 Sets

8 Reps

-

5

Barbell Row

2 Sets

8 Reps

-

6

Lat Pulldown

2 Sets

8 Reps

-

7

Dip (Bodyweight)

4 Sets

6 Reps

-

Day 3

1

Squat (Barbell)

2 Sets

8 Reps

-

2

Deadlift (Barbell)

2 Sets

8 Reps

-

3

Bench Press (Barbell)

2 Sets

8 Reps

-

4

Military Press (Barbell)

2 Sets

8 Reps

-

5

Barbell Row

2 Sets

8 Reps

-

6

Lat Pulldown

2 Sets

8 Reps

-

7

Dip (Bodyweight)

4 Sets

6 Reps

-