logo
BoostcampPNG

SOI a new Era power building comp prep

by Becca G.
18 athletes joined

Program Description

Throughout the program, special attention will be given to the three main powerlifting lifts: squat, bench press, and deadlift. You'll work on improving your technique, increasing your strength, and optimizing your performance in each lift. Additionally, our program includes specific accessory exercises tailored to your individual needs. These exercises will target weak points, improve muscular imbalances, and enhance your overall powerlifting performance. As you progress through the program, you'll have access to expert guidance and support from our experienced coach . Remember, mental preparation is just as important as physical training. We will help you develop mental resilience, focus, and confidence, ensuring you're prepared to tackle the challenges of competition day.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2024 02:50
  • Last Edited
    Oct 17, 2024 08:47
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
4
Pull-Up (Band)
3
10 reps
5
Bicep Curl (EZ Bar)
3
12 reps
6
Tricep Pushdown (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
62%
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
3
Pull-Up (Band)
1
30 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Overhead Press (Barbell)
4
8 reps
4
Lat Pulldown
4
8 reps
5
Bicep Curl (Dumbbell)
4
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
3
Lat Pulldown
3
10 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
75%
2
Barbell Row
4
8 reps
RPE 6
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
3
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
80%
2
Barbell Row
4
8 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
10 reps
RPE 7.5
8
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Overhead Press (Barbell)
3
8 reps
4
Wide Grip Pull-Up
3
8 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
6
Dip (Bodyweight)
3
12 reps
7
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Close Grip)
3
6 reps
70%
3
Overhead Press (Barbell)
3
8 reps
4
Wide Grip Pull-Up
3
8 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
6
Dip (Bodyweight)
3
12 reps
7
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82%
2
Bench Press (Close Grip)
3
6 reps
80%
3
Overhead Press (Barbell)
3
8 reps
4
Wide Grip Pull-Up
3
8 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
6
Dip (Bodyweight)
3
12 reps
7
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
86%
2
Bench Press (Close Grip)
3
6 reps
75%
3
Overhead Press (Barbell)
3
8 reps
4
Wide Grip Pull-Up
3
8 reps
5
Rear Delt Fly (Dumbbell)
3
10 reps
6
Dip (Bodyweight)
3
12 reps
7
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
90%
80%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Chin-Up (Assisted)
3
8 reps
RPE 6.5
5
Dip (Assisted)
3
12 reps
6
21s (EZ Bar)
3
21 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
2
Incline Bench Press (Dumbbell)
3
6 reps
3
Dumbbell Row
3
8 reps
4
Lat Pulldown
2
10 reps
5
Tricep Pushdown (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 6.5-7.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
10 reps
4
Leg Press
3
12 reps
5
Standing Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5-7.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 6.5
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
4
8 reps
4
Leg Press
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 6.5-7.5
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
10 reps
4
Leg Press
2
1
12 reps
1212 reps
5
Standing Calf Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Glute Bridge (Barbell)
3
10 reps
5
Seated Calf Raise
2
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
4
Glute Bridge (Barbell)
3
10 reps
5
Seated Calf Raise
2
20 reps
6
Reverse Abs Crunch (Bodyweight)
3
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Box Jump
3
8 reps
4
Split Squat (Barbell)
3
10 reps
5
Calf Raise (Bodyweight)
3
12 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
70%
3
Box Jump
3
8 reps
4
Split Squat (Barbell)
3
10 reps
5
Calf Raise (Bodyweight)
3
12 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
83%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3
Box Jump
3
8 reps
4
Split Squat (Barbell)
3
10 reps
5
Calf Raise (Bodyweight)
3
12 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
3
6 reps
75%
3
Box Jump
3
8 reps
4
Split Squat (Barbell)
3
10 reps
5
Calf Raise (Bodyweight)
3
12 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Romanian Deadlift (Barbell)
3
6 reps
3
Box Jump
3
8 reps
4
Bulgarian Split Squat (Barbell)
3
10 reps
5
Seated Calf Raise
3
12 reps
6
Plank
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
3
Standing Calf Raise
2
12 reps
4
Plank (Weighted)
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
3
Arnold Press
3
10 reps
RPE 6.5
4
Pull-Up (Band)
3
10 reps
5
Hammer Curl
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
3
Arnold Press
3
10 reps
RPE 6.5
4
Pull-Up (Band)
3
10 reps
5
Hammer Curl
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
2
Barbell Row
5
5 reps
3
Arnold Press
4
8 reps
4
Lat Pulldown
4
8 reps
5
Hammer Curl
4
10 reps
6
Skull Crusher
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
3
Arnold Press
3
10 reps
RPE 6.5
4
Pull-Up (Band)
3
10 reps
5
Hammer Curl
3
12 reps
RPE 7
6
Skull Crusher
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
2
Pull-Up (Band)
4
8 reps
3
Bench Press (Barbell)
3
3 reps
75%
4
Pendlay Row
3
10 reps
5
Skull Crusher
3
10 reps
6
Hammer Curl
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
2
Pull-Up (Band)
4
8 reps
3
Bench Press (Barbell)
3
3 reps
75%
4
Pendlay Row
3
10 reps
5
Skull Crusher
3
10 reps
6
Hammer Curl
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Single Leg Romanian Deadlift
3
12 reps
3
Back Extension
3
12 reps
4
Leg Press
3
15 reps
5
Walking Lunge
3
10 reps
6
Hip Thrust (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Single Leg Romanian Deadlift
3
12 reps
3
Back Extension
3
12 reps
4
Leg Press
3
15 reps
5
Walking Lunge
3
10 reps
6
Hip Thrust (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Single Leg Romanian Deadlift
3
12 reps
3
Back Extension
3
12 reps
4
Leg Press
3
15 reps
5
Walking Lunge
3
10 reps
6
Hip Thrust (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
1 reps
95%
85%
2
Single Leg Romanian Deadlift
3
12 reps
3
Back Extension
3
12 reps
4
Leg Press
3
15 reps
5
Walking Lunge
3
10 reps
6
Hip Thrust (Barbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
75%
2
Hip Thrust (Barbell)
3
10 reps
3
Walking Lunge (Dumbbell)
3
10 reps
4
Pendlay Row
2
12 reps
5
Plank (Weighted)
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Walking Lunge
3
10 reps
3
Front Squat (Barbell)
3
10 reps
4
Good Morning
2
10 reps
5
Hanging Leg Raise
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
2
Leg Press
4
8-10 reps
3
Walking Lunge
3
10 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
2
Leg Press
4
8-10 reps
3
Walking Lunge
3
10 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Leg Press
5
5 reps
3
Walking Lunge (Dumbbell)
4
8 reps
4
Romanian Deadlift (Dumbbell)
4
10 reps
5
Seated Calf Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
80%
3
Walking Lunge
2
1
10 reps
1 reps
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
2
25 reps
6
Russian Twist
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Front Squat (Barbell)
5
5 reps
80%
3
Walking Lunge
2
1
10 reps
1 reps
4
Hip Thrust (Barbell)
3
10 reps
RPE 8
5
Standing Calf Raise
2
25 reps
6
Russian Twist
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
12 reps
2
Belt Squat
3
12 reps
3
Deficit Deadlift (Barbell)
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
12 reps
2
Belt Squat
3
12 reps
3
Deficit Deadlift (Barbell)
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
12 reps
2
Belt Squat
3
12 reps
3
Deficit Deadlift (Barbell)
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
12 reps
2
Belt Squat
3
12 reps
3
Deficit Deadlift (Barbell)
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
2
Overhead Press (Barbell)
3
6 reps
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
2
10 reps
5
Fly Press (Dumbbell)
2
10 reps
6
Hanging Leg Raise
3
20 reps
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Arnold Press
3 Sets
10 Reps
@6.5
4
Pull-Up (Band)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
12 Reps
@7
6
Skull Crusher
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
8-10 Reps
2
Leg Press
4 Sets
8-10 Reps
3
Walking Lunge
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6.5
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)
3 Sets
10 Reps
4
Pull-Up (Band)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@6.5-7.5
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@6
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
4
Leg Press
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps