logo
BoostcampPNG

4-Day PowerLifter

by Nicholas Middleton
2 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 11, 2025 04:25
  • Last Edited
    Feb 11, 2025 07:35
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
88%
78%
78%
78%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
88%
78%
78%
78%
50%
3A
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
92%
82%
82%
82%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
92%
82%
82%
82%
50%
3A
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
95%
85%
85%
85%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
95%
85%
85%
85%
50%
3A
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
98%
88%
88%
88%
50%
2
Squat (Barbell)
1
1
1
1
3
1 reps
2 reps
3 reps
4 reps
10 reps
98%
88%
88%
88%
50%
3A
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
4 reps
10 reps
88%
78%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
4 reps
10 reps
92%
82%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
1 reps
2 reps
10 reps
95%
85%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
1 reps
2 reps
10 reps
98%
88%
50%
2
Incline Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Hammer Curl
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
6 reps
65%
75%
85%
60%
2
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
6 reps
65%
75%
85%
60%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
7 reps
70%
80%
90%
55%
2
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
7 reps
70%
80%
90%
55%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
50%
2
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
50%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
50%
2
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
50%
3A
Decline Crunch (Weighted)
4
10 reps
RPE 10
3B
Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
6 reps
65%
75%
85%
60%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
7 reps
70%
80%
90%
55%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
50%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
50%
2
Bench Press (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
3A
Lat Pulldown (Single Arm)
1
3
12 reps
10 reps
RPE 10
RPE 9
3B
Incline Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 10
RPE 9
4
Dumbbell Row
1
3
12 reps
10 reps
RPE 10
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Reps
2 Reps
3 Reps
4 Reps
10 Reps
88%
78%
78%
78%
50%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Reps
2 Reps
3 Reps
4 Reps
10 Reps
88%
78%
78%
78%
50%
3A
Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Reps
4 Reps
10 Reps
88%
78%
50%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3A
Lat Pulldown
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3B
Hammer Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
4
Seated Row (Cable)
4 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
6 Reps
65%
75%
85%
60%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
6 Reps
65%
75%
85%
60%
3A
Decline Crunch (Weighted)
4 Sets
10 Reps
@10
3B
Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
6 Reps
65%
75%
85%
60%
2
Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3A
Incline Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
3B
Lat Pulldown (Single Arm)
1 Set
3 Sets
12 Reps
10 Reps
@10
@9
4
Dumbbell Row
1 Set
3 Sets
12 Reps
10 Reps
@10
@9