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Powerlifting meet prep

by Alex H.
19 athletes joined

Program Description

6 weeks out from powerlifting meet focus on the big three.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 02:15
  • Last Edited
    Aug 25, 2024 06:38
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Hack Squat
3
10 reps
RPE 7.5
3
Tricep Extension (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Upright Row (Barbell)
3
12 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 6
2
Bench Press (Paused)
4
10 reps
RPE 6
3
Deadlift (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
T-Bar Row
3
12 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
12 reps
RPE 7
4
Single Arm Iso Row
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Hack Squat
3 Sets
10 Reps
@7.5
3
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Upright Row (Barbell)
3 Sets
12 Reps
@7
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7
6
Leg Curl
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
T-Bar Row
3 Sets
12 Reps
@7
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
3 Reps
@6
@7
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
4
Single Arm Iso Row
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7