Program Description
This is a program is made for Beginners - Intermediates that want to pack on a serious amount of strength. Feel free to take a deload week if needed; typically every 4 weeks (Choose your own accessories) - Conditioning Phase: Weeks 1 - 3 Heavy lifting Phase: Weeks 4 - 7 Peak Phase 1: Weeks 8 - 10 Peak Phase 2: Weeks 11 - 12
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 21, 2024 11:36
- Last EditedOct 26, 2024 12:42
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Tempo Squat (Barbell)
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Bench Press (Barbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Tempo Squat (Barbell)
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Bench Press (Barbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
Tempo Squat (Barbell)
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Bench Press (Barbell)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bench Press (Paused)
1
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bench Press (Paused)
1
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bench Press (Paused)
1
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Bench Press (Paused)
1
5 reps
-
4
Bench Press (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Squat (Paused)
1
5 reps
-
3
Bench Press (Barbell)
3
3 reps
-
4
Bench Press (Paused)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Squat (Paused)
1
5 reps
-
3
Bench Press (Barbell)
3
3 reps
-
4
Bench Press (Paused)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Squat (Paused)
1
5 reps
-
3
Bench Press (Barbell)
3
3 reps
-
4
Bench Press (Paused)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
-
2
Bench Press (Barbell)
2
2 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3 reps
-
2
Bench Press (Paused)
1
3 reps
-
3
Deadlift (Paused)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
-
2
Tempo Deadlift
1
6-8 reps
-
3
Overhead Press (Paused)
2
5 reps
-
4
Overhead Press (Barbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
-
2
Tempo Deadlift
1
6-8 reps
-
3
Overhead Press (Paused)
2
5 reps
-
4
Overhead Press (Barbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
5 reps
-
2
Tempo Deadlift
1
6-8 reps
-
3
Overhead Press (Paused)
2
5 reps
-
4
Overhead Press (Barbell)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Overhead Press (Paused)
1
5 reps
-
4
Overhead Press (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3 reps
-
2
Deadlift (Paused)
1
5 reps
-
3
Overhead Press (Paused)
1
5 reps
-
4
Overhead Press (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Overhead Press (Paused)
1
5 reps
-
4
Overhead Press (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3 reps
-
2
Deadlift (Paused)
1
5 reps
-
3
Overhead Press (Paused)
1
5 reps
-
4
Overhead Press (Barbell)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Deadlift (Paused)
1
5 reps
-
3
Overhead Press (Barbell)
2
3 reps
-
4
Overhead Press (Paused)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3 reps
-
2
Deadlift (Paused)
1
5 reps
-
3
Overhead Press (Barbell)
2
3 reps
-
4
Overhead Press (Paused)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3 reps
-
2
Deadlift (Paused)
1
5 reps
-
3
Overhead Press (Barbell)
2
3 reps
-
4
Overhead Press (Paused)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
-
2
Overhead Press (Barbell)
2
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Bench Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
1
5 reps
-
3
Bench Press (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
1
5 reps
-
3
Bench Press (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
1
5 reps
-
3
Bench Press (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
4
5 reps
-
2
Bench Press (Paused)
1
5 reps
-
3
Bench Press (Barbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
2
3 reps
-
3
Bench Press (Paused)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
2
3 reps
-
3
Bench Press (Paused)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Bench Press (Barbell)
2
3 reps
-
3
Bench Press (Paused)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Front Squat (Paused)4 Sets
5 Reps
-
2
Bench Press (Paused)2 Sets
5 Reps
-
3
Bench Press (Barbell)2 Sets
6-8 Reps
-
Day 1
1
Squat (Paused)2 Sets
5 Reps
-
2
Tempo Squat (Barbell)2 Sets
6-8 Reps
-
3
Bench Press (Paused)2 Sets
5 Reps
-
4
Bench Press (Barbell)2 Sets
6-8 Reps
-
Day 2
1
Deadlift (Paused)2 Sets
5 Reps
-
2
Tempo Deadlift1 Set
6-8 Reps
-
3
Overhead Press (Paused)2 Sets
5 Reps
-
4
Overhead Press (Barbell)2 Sets
6-8 Reps
-