Program Description
Peaking strength, dropping fatigue. Meant to prepare 4 weeks out from a competition or SBD maxout session. Ideally ran after my "Powerlifting Strength 2" or "Powerbuilding: Primary 3s" programs but not required if you have already completed a general strength block.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 05, 2024 07:24
- Last EditedFeb 21, 2025 10:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
3 reps
82%
3
Bench Press (Paused)
3
6 reps
65%
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Seated Hamstring Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
2
3 reps
85%
3
Bench Press (Paused)
3
6 reps
65%
4
Hip Adductor (Machine)
2
12 reps
RPE 6
5
Seated Hamstring Curl
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 9
2
Bench Press (Paused)
1
6 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
70%
2
Bench Press (Paused)
2
3 reps
70%
3
Deadlift (Barbell)
2
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 7
RPE 6
2
Deadlift (Barbell)
3
6 reps
50%
3
Lat Pulldown
3
12 reps
RPE 7
4
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Deadlift (Barbell)
2
6 reps
50%
3
Lat Pulldown
2
12 reps
RPE 6
4
Lateral Raise (Machine)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
RPE 9
2
Deadlift (Barbell)
1
6 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
50%
2
Bench Press (Paused)
2
3 reps
50%
3
Deadlift (Barbell)
2
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
82%
3
Squat (Low Bar)
3
6 reps
50%
4
Seated Hamstring Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
3 reps
85%
3
Squat (Low Bar)
2
6 reps
50%
4
Seated Hamstring Curl
2
12 reps
RPE 6
5
Incline Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 9
2
Squat (Low Bar)
1
6 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
40%
2
Bench Press (Paused)
2
3 reps
40%
3
Deadlift (Barbell)
2
3 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Lateral Raise (Machine)
1
2
12 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
3
Lateral Raise (Machine)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)1 Set
1 Reps
@7
2
Squat (Low Bar)3 Sets
3 Reps
82%
3
Bench Press (Paused)3 Sets
6 Reps
65%
4
Hip Adductor (Machine)3 Sets
12 Reps
@8
5
Seated Hamstring Curl3 Sets
12 Reps
@7
Day 2
1
Bench Press (Paused)1 Set
3 Sets
1 Reps
3 Reps
@7
@6
2
Deadlift (Barbell)3 Sets
6 Reps
50%
3
Lat Pulldown3 Sets
12 Reps
@7
4
Lateral Raise (Machine)3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
1 Reps
@7
2
Deadlift (Barbell)3 Sets
3 Reps
82%
3
Squat (Low Bar)3 Sets
6 Reps
50%
4
Seated Hamstring Curl3 Sets
12 Reps
@7
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@7
Day 4
1
Bench Press (Paused)1 Set
2 Sets
5 Reps
5 Reps
@7
@6
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
3
Lateral Raise (Machine)1 Set
2 Sets
12 Reps
12 Reps
@7
@8