Intermediate–AdvancedFree

Beast's powerlifting programm

Training Programm for RAW Powerlifting! Focus on Heavy Lifting. Inspired by 5-3-1 and Conjugate method.

Fritz· Aug 2024

22athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Strength, Muscle

Equipment

Full Gym

Session length

80 min

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.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

15.1%

Glutes

13.8%

Chest

12.1%

Hamstrings

10%

Triceps

7.6%

Abs

7.1%

Other

6.5%

Front Delts

6.3%

Lower Back

6.2%

Upper Back

5.8%

Rear Delts

3.9%

Adductors

2.1%

Lats

1.3%

Middle Delts

1.1%

Cardio

0.6%

Biceps

0.3%

Forearms

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	1	10–15 reps	30%
		1	5–8 reps	60%
		1	3–4 reps	75%
		1	2–3 reps	80%
		1	4–5 reps	85%
		1	5–6 reps	70%
2	Pin Press Bench (Barbell)	3	6–8 reps	@7
3	Incline Bench Press (Dumbbell)	2	8–12 reps	@7
		1	8–12 reps	@6
4	Face Pull	2	10–15 reps	@6
5	Wall Press Dead Bug	2	10 reps	@6
6	Stretching	1	5 min	—

#	Exercise	Sets	Reps	Intensity
1	Deadlift (Barbell)	1	10–12 reps	40%
		1	6–8 reps	60%
		1	5–6 reps	75%
		1	4–6 reps	90%
		1	5–6 reps	70%
2	Deadlift (Deficit)	3	6–8 reps	@7
3	Good Morning	2	8–12 reps	@6.5
4	Reverse Hyperextension	2	8–12 reps	@7
5	Face Pull	2	10–15 reps	@7
6	Plank	1	1 min	@7
7	Stretching	1	5 min	@6

#	Exercise	Sets	Reps	Intensity
1	Swim	1	60–90 min	@7
2	Stretching	1	5 min	@6

#	Exercise	Sets	Reps	Intensity
1	Tempo Bench Press	2	3 reps	50%
		1	3 reps	55%
		2	3 reps	60%
2	Bench Press (Barbell)	2	5–8 reps	65%
		1	3–4 reps	75%
		1	4–5 reps	85%
3	Speed Deadlift	2	3 reps	50%
		3	3 reps	60%
4	Box Jump	5	3 reps	@7
5	Reverse Hyperextension	2	8–12 reps	@6
6	Lat Pulldown	3	8–12 reps	@7
7	Face Pull	2	10–15 reps	@6
8	Wall Press Dead Bug	2	10–15 reps	@6
9	Stretching	1	5 min	@6

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	1	8–12 reps	40%
		1	6–10 reps	50%
		1	3–5 reps	75%
		1	3–5 reps	85%
		1	5–6 reps	65%
2	Squat (Paused)	1	3–6 reps	@7.5
		1	2–3 reps	@8
		1	4–6 reps	@7
3	Pendulum Squat	2	10 reps	@7
		1	10 reps	@6
4	Lateral Raise (Dumbbell)	2	8–12 reps	@6
		1	8–12 reps	@7
5	Face Pull	3	8–12 reps	@6
6	Plank	1	0.5 min	@6.5
7	Side Plank	1	0.5 min	@6.5
8	Stretching	1	5 min	@6

#	Exercise	Sets	Reps	Intensity
1	Cardio	1	45–90 min	@6–7.5
2	Stretching	1	10 min	@6

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Beast's powerlifting programm is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Beast's powerlifting programm is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Beast's powerlifting programm is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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