Program Description
Are you tired of being weak and old? Here's a program just for you. This 12-week program is to build overall strength in the Squat, Bench, Overhead Press, and the Deadlift Weeks 1-5: Build a solid foundation Week 6: Deload week Weeks 7-11: Fine-tuning phase Week 12: 1RM (1 Rep Max) week Warm-ups Recommendation: Wenning warm-ups for 3x25 of 3 similar movements for the compound lifts. DO NOT GO HEAVY!!!! Always listen to your body and adjust lifts and/or exercises if needed. On rest days, do some cardio and/or mobility work.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 27, 2024 05:07
- Last EditedAug 29, 2024 03:19
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 6
2
Overhead Press (Barbell)
2
3 reps
RPE 6
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6-6.5
2
Overhead Press (Barbell)
3
3 reps
RPE 6-6.5
3
Lunge (Dumbbell)
3
10-12 reps
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
5
Hanging Leg Raise
2
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 6-6.5
2
Overhead Press (Barbell)
2
2 reps
RPE 6-6.5
3
Lunge (Dumbbell)
2
10-12 reps
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
5
Hanging Leg Raise
1
20-25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 10
2
Overhead Press (Barbell)
3
1 reps
RPE 10
3
Hanging Leg Raise
2
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
RPE 6
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6-6.5
2
Bench Press (Barbell)
3
3 reps
RPE 6-6.5
3
JM Press
3
8-10 reps
4
Bent Over Row (Barbell)
3
8-10 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6-6.5
2
Bench Press (Barbell)
2
2 reps
RPE 6-6.5
3
JM Press
2
8-10 reps
4
Bent Over Row (Barbell)
2
8-10 reps
5
Farmer's Walk (Weighted)
1
45 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 10
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Farmer's Walk (Weighted)
2
45 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
2
Squat (Paused)
2
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
2
Squat (Paused)
3
5 reps
3
Bench Press (Close Grip)
3
5 reps
4
Romanian Deadlift (Barbell)
3
5 reps
5
Cable Crunch
2
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
2
Squat (Paused)
2
5 reps
3
Bench Press (Close Grip)
2
5 reps
4
Romanian Deadlift (Barbell)
2
5 reps
5
Cable Crunch
1
20-25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
2
Rack Pull (Barbell)
2
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
2
Rack Pull (Barbell)
3
5 reps
3A
Rear Delt Row
3
15-20 reps
3B
Lateral Raise (Dumbbell)
3
15-20 reps
4
Lat Pulldown
3
10-12 reps
5
Farmer's Walk (Weighted)
2
45 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
5 reps
2
Rack Pull (Barbell)
2
5 reps
3A
Rear Delt Row
2
15-20 reps
3B
Lateral Raise (Dumbbell)
2
15-20 reps
4
Lat Pulldown
2
10-12 reps
5
Farmer's Walk (Weighted)
1
45 mins
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Paused)3 Sets
5 Reps
2
Squat (Paused)3 Sets
5 Reps
3
Bench Press (Close Grip)3 Sets
5 Reps
4
Romanian Deadlift (Barbell)3 Sets
5 Reps
5
Cable Crunch2 Sets
20-25 Reps
Day 4
1
Push Press (Barbell)3 Sets
5 Reps
2
Rack Pull (Barbell)3 Sets
5 Reps
3A
Rear Delt Row3 Sets
15-20 Reps
3B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
4
Lat Pulldown3 Sets
10-12 Reps
5
Farmer's Walk (Weighted)2 Sets
45 mins
Day 1
1
Squat (Barbell)3 Sets
3 Reps
@6-6.5
2
Overhead Press (Barbell)3 Sets
3 Reps
@6-6.5
3
Lunge (Dumbbell)3 Sets
10-12 Reps
4
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
5
Hanging Leg Raise2 Sets
20-25 Reps
Day 2
1
Deadlift (Barbell)3 Sets
3 Reps
@6-6.5
2
Bench Press (Barbell)3 Sets
3 Reps
@6-6.5
3
JM Press3 Sets
8-10 Reps
4
Bent Over Row (Barbell)3 Sets
8-10 Reps
5
Farmer's Walk (Weighted)2 Sets
45 mins