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Beast's powerlifting programm

by Fritz
4 athletes joined

Program Description

This programm focusses on building a strong RAW squat, benchpress and deadlift. It is made for people who like heavy lifting and want a programm that doesn't take month to complete. It is not meant for new lifters and has a fair bit of my personal preferences in it. It consists of 3 Main days where the Lift is performaded, followed by an exercise to address weaknesses, followed by an exercise for Hypertrophy and ends with some accessory work. One day per week is dynamic effort day which is for power (here some heavy upper body is mixed in to have a second day with heavy pressing in it). Two days per week should be cardio to focus on all over fitness and improve cardiovaskular performance. One day should be a complete rest day. Tge first two weeks focus on 4-5 reps as top sets, the next two weeks on 3-4 reps. The fifth week is supposed to be either for a new 1RM or a new 2RM. Anyway, this is how I train. If you want to try it, on your own risk. For me it works well.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 09, 2024 09:26
  • Last Edited
    Nov 13, 2024 10:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10-15 reps
5-8 reps
3-4 reps
2-3 reps
4-5 reps
5-6 reps
30%
60%
75%
80%
85%
70%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 6
4
Face Pull
2
10-15 reps
RPE 6
5
Wall Press Dead Bug
2
10 reps
RPE 6
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10-15 reps
5-8 reps
3-4 reps
2-3 reps
4-5 reps
5-6 reps
30%
60%
75%
80%
85%
70%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 6
4
Face Pull
2
10-15 reps
RPE 6
5
Wall Press Dead Bug
2
10 reps
RPE 6
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10-15 reps
5-8 reps
3-4 reps
2-3 reps
3-4 reps
5-6 reps
30%
60%
75%
80%
90%
70%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 6
4
Face Pull
2
10-15 reps
RPE 6
5
Wall Press Dead Bug
2
10 reps
RPE 6
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10-15 reps
5-8 reps
3-4 reps
2-3 reps
3-4 reps
5-6 reps
30%
60%
75%
80%
90%
70%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 6
4
Face Pull
2
10-15 reps
RPE 6
5
Wall Press Dead Bug
2
10 reps
RPE 6
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10-15 reps
5-8 reps
3-4 reps
2-3 reps
1-2 reps
1-2 reps
3-4 reps
30%
60%
75%
80%
85%
100%
70%
2
Pin Press Bench (Barbell)
3
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
4
Face Pull
2
10-15 reps
RPE 6
5
Wall Press Dead Bug
2
10 reps
RPE 6
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
6-8 reps
5-6 reps
4-6 reps
5-6 reps
40%
60%
75%
90%
70%
2
Deadlift (Deficit)
3
6-8 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Reverse Hyperextension
2
8-12 reps
RPE 7
5
Face Pull
2
10-15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10-15 reps
5-8 reps
3-5 reps
4-5 reps
5-6 reps
40%
50%
75%
85%
70%
2
Squat (Paused)
2
1
4-5 reps
2-3 reps
RPE 6-7
RPE 7.5-8
3
Good Morning
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
4
Pendulum Squat
2
8-12 reps
RPE 6.5
5
Plank
1
1 mins
-
6
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
6-8 reps
5-6 reps
3-4 reps
5-6 reps
40%
60%
75%
95%
70%
2
Deadlift (Deficit)
3
6-8 reps
RPE 7
3
Good Morning
2
8-12 reps
RPE 6.5
4
Reverse Hyperextension
2
8-12 reps
RPE 7
5
Face Pull
2
10-15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
10-15 reps
5-8 reps
3-5 reps
3-4 reps
5-6 reps
40%
50%
75%
90%
70%
2
Squat (Paused)
2
1
4-5 reps
2-3 reps
RPE 6-7
RPE 7.5-8
3
Good Morning
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
4
Pendulum Squat
2
8-12 reps
RPE 6.5
5
Plank
1
1 mins
-
6
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10-12 reps
6-8 reps
5-6 reps
1-2 reps
1-2 reps
1-2 reps
4-6 reps
40%
60%
75%
90%
95%
100%
50%
2
Deadlift (Deficit)
3
6-8 reps
RPE 6
3
Good Morning
2
8-12 reps
RPE 6.5
4
Reverse Hyperextension
2
8-12 reps
RPE 7
5
Face Pull
2
10-15 reps
RPE 7
6
Plank
1
1 mins
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60-90 mins
RPE 7
2
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60-90 mins
RPE 7
2
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60-90 mins
RPE 7
2
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60-90 mins
RPE 7
2
Stretching
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60-90 mins
RPE 7
2
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
2
3 reps
3 reps
3 reps
50%
55%
60%
2
Bench Press (Barbell)
2
1
1
5-8 reps
3-4 reps
4-5 reps
65%
75%
85%
3
Speed Deadlift
2
3
3 reps
3 reps
50%
60%
4
Box Jump
5
3 reps
RPE 7
5
Reverse Hyperextension
2
8-12 reps
RPE 6
6
Lat Pulldown
3
8-12 reps
RPE 7
7
Face Pull
2
10-15 reps
RPE 6
8
Wall Press Dead Bug
2
10-15 reps
RPE 6
9
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
2
3 reps
3 reps
3 reps
50%
55%
60%
2
Bench Press (Barbell)
2
1
1
5-8 reps
3-4 reps
4-5 reps
65%
75%
85%
3
Speed Deadlift
2
3
3 reps
3 reps
50%
60%
4
Box Jump
5
3 reps
RPE 7
5
Reverse Hyperextension
2
8-12 reps
RPE 6
6
Lat Pulldown
3
8-12 reps
RPE 7.5
7
Face Pull
2
10-15 reps
RPE 6
8
Wall Press Dead Bug
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
2
3 reps
3 reps
3 reps
50%
55%
60%
2
Bench Press (Barbell)
2
1
1
5-8 reps
3-4 reps
4-5 reps
65%
75%
85%
3
Speed Deadlift
2
3
3 reps
3 reps
50%
60%
4
Box Jump
5
3 reps
RPE 7
5
Reverse Hyperextension
2
8-12 reps
RPE 6
6
High Row
3
8-12 reps
RPE 7.5
7
Face Pull
2
10-15 reps
RPE 6
8
Wall Press Dead Bug
2
10-15 reps
RPE 6
9
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
2
3 reps
3 reps
3 reps
50%
55%
60%
2
Bench Press (Barbell)
2
1
1
5-8 reps
3-4 reps
4-5 reps
65%
75%
85%
3
Speed Deadlift
2
3
3 reps
3 reps
50%
60%
4
Box Jump
5
3 reps
RPE 7
5
Reverse Hyperextension
2
8-12 reps
RPE 6
6
High Row
3
8-12 reps
RPE 7.5
7
Face Pull
2
10-15 reps
RPE 6
8
Wall Press Dead Bug
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1
1
8-12 reps
6-10 reps
3-4 reps
1-2 reps
1-2 reps
1-2 reps
4-6 reps
40%
50%
75%
85%
95%
100%
55%
2
Squat (Paused)
1
1
1
3-5 reps
2-3 reps
4-5 reps
RPE 6
RPE 6
RPE 6
3
Pendulum Squat
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Face Pull
3
8-12 reps
RPE 6
6
Plank
1
0.5 mins
RPE 6.5
7
Side Plank
1
0.5 mins
RPE 6.5
8
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
8-12 reps
6-10 reps
3-5 reps
3-5 reps
5-6 reps
40%
50%
75%
85%
65%
2
Squat (Paused)
1
1
1
3-6 reps
2-3 reps
4-6 reps
RPE 7.5
RPE 8
RPE 7
3
Pendulum Squat
2
1
10 reps
10 reps
RPE 7
RPE 6
4
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Face Pull
3
8-12 reps
RPE 6
6
Plank
1
0.5 mins
RPE 6.5
7
Side Plank
1
0.5 mins
RPE 6.5
8
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
4-5 reps
4-6 reps
4-6 reps
40%
60%
80%
85%
65%
2
Deficit Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6-7
RPE 7-7.5
3
Good Morning
1
1
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Wall Press Dead Bug
2
12 reps
RPE 6
5
Face Pull
1
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
8-12 reps
6-10 reps
3-5 reps
3-5 reps
5-6 reps
40%
50%
75%
85%
65%
2
Squat (Paused)
1
1
1
3-6 reps
2-3 reps
4-6 reps
RPE 7.5
RPE 8
RPE 7
3
Pendulum Squat
2
1
10 reps
10 reps
RPE 7
RPE 6
4
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 7
5
Face Pull
3
8-12 reps
RPE 6
6
Plank
1
0.5 mins
RPE 6.5
7
Side Plank
1
0.5 mins
RPE 6.5
8
Stretching
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10-12 reps
5-8 reps
4-5 reps
4-6 reps
4-6 reps
40%
60%
80%
85%
65%
2
Deficit Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
RPE 6-7
RPE 7-7.5
3
Good Morning
1
1
8-12 reps
8-12 reps
RPE 6
RPE 7
4
Wall Press Dead Bug
2
12 reps
RPE 6
5
Face Pull
1
1
8-12 reps
8-12 reps
RPE 6
RPE 7
6
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-90 mins
RPE 6-7.5
2
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-90 mins
RPE 6-7.5
2
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-90 mins
RPE 6-7
2
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-90 mins
RPE 6-7.5
2
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-90 mins
RPE 6-7
2
Stretching
1
10 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
5-8 Reps
3-4 Reps
2-3 Reps
4-5 Reps
5-6 Reps
30%
60%
75%
80%
85%
70%
2
Pin Press Bench (Barbell)
3 Sets
6-8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@6
4
Face Pull
2 Sets
10-15 Reps
@6
5
Wall Press Dead Bug
2 Sets
10 Reps
@6
6
Stretching
1 Set
5 mins
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
5-6 Reps
4-6 Reps
5-6 Reps
40%
60%
75%
90%
70%
2
Deadlift (Deficit)
3 Sets
6-8 Reps
@7
3
Good Morning
2 Sets
8-12 Reps
@6.5
4
Reverse Hyperextension
2 Sets
8-12 Reps
@7
5
Face Pull
2 Sets
10-15 Reps
@7
6
Plank
1 Set
1 mins
@7
7
Stretching
1 Set
5 mins
@6
Day 3
1
Swim
1 Set
60-90 mins
@7
2
Stretching
1 Set
5 mins
@6
Day 5
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
3-5 Reps
3-5 Reps
5-6 Reps
40%
50%
75%
85%
65%
2
Squat (Paused)
1 Set
1 Set
1 Set
3-6 Reps
2-3 Reps
4-6 Reps
@7.5
@8
@7
3
Pendulum Squat
2 Sets
1 Set
10 Reps
10 Reps
@7
@6
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@7
5
Face Pull
3 Sets
8-12 Reps
@6
6
Plank
1 Set
0.5 mins
@6.5
7
Side Plank
1 Set
0.5 mins
@6.5
8
Stretching
1 Set
5 mins
@6
Day 6
1
Cardio
1 Set
45-90 mins
@6-7.5
2
Stretching
1 Set
10 mins
@6
Day 4
1
Tempo Bench Press
2 Sets
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
50%
55%
60%
2
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
3-4 Reps
4-5 Reps
65%
75%
85%
3
Speed Deadlift
2 Sets
3 Sets
3 Reps
3 Reps
50%
60%
4
Box Jump
5 Sets
3 Reps
@7
5
Reverse Hyperextension
2 Sets
8-12 Reps
@6
6
Lat Pulldown
3 Sets
8-12 Reps
@7
7
Face Pull
2 Sets
10-15 Reps
@6
8
Wall Press Dead Bug
2 Sets
10-15 Reps
@6
9
Stretching
1 Set
5 mins
@6