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9-Week Meet Prep by Hart Mizell

by Hart M.
4 athletes joined

Program Description

Meet prep! This program runs 9 weeks (8 working weeks and one deload). Sessions take about 1.5 hours.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 30, 2024 01:15
  • Last Edited
    Jan 13, 2025 10:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
3 reps
5 reps
85%
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2
1 reps
3 reps
5 reps
87%
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
4
Lying Leg Curl
3
10 reps
RPE 7.5
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2
1 reps
2 reps
4 reps
89%
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
91%
85%
2
Bench Press (Paused)
1
3
1 reps
3 reps
88%
85%
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Lying Leg Curl
4
6 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
93%
65%
2
Bench Press (Paused)
1
3
1 reps
5 reps
92%
68%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
2 reps
5 reps
95%
85%
68%
2
Bench Press (Paused)
1
1
2
1 reps
2 reps
5 reps
94%
82%
68%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1 reps
1 reps
4 reps
97%
90%
72%
2
Bench Press (Paused)
1
5
1 reps
4 reps
96.5%
72%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8.5
4
Lying Leg Curl
3
8 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
1 reps
3 reps
95%
88%
76%
2
Bench Press (Paused)
1
4
1 reps
3 reps
94%
76%
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Lying Leg Curl
4
6 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
90%
82%
2
Bench Press (Paused)
1
3
1 reps
2 reps
90%
84%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
65%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
68%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
71%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
74%
3
Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
3 reps
RPE 8.5
RPE 7.5
2
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
2 reps
2 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 8
RPE 7
2
High Bar Squat (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Board Press (bench)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Board Press (bench)
3
4 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Board Press (bench)
4
3 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Board Press (bench)
4
4 reps
RPE 9
3
Lying Leg Curl
4
6 reps
RPE 9
4
Tricep Pushdown (Cable)
4
6 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
3 reps
4 reps
RPE 9
RPE 8
2
Board Press (bench)
1
1
5 reps
5 reps
RPE 9
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
2
Board Press (bench)
1
1
6 reps
6 reps
RPE 8
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 8
2
Board Press (bench)
1
1
3 reps
3 reps
RPE 9
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
4 reps
RPE 8
RPE 8
2
Board Press (bench)
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Lying Leg Curl
4
6 reps
RPE 9
4
Tricep Pushdown (Cable)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Banded Deadlift
4
4 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Banded Deadlift
5
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Banded Deadlift
4
3 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
85%
2
Banded Deadlift
2
2 reps
RPE 9
3
Leg Extension
4
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
6 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
92%
65%
2
Banded Deadlift
1
2
3 reps
3 reps
RPE 8
RPE 7
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
1 reps
2 reps
5 reps
94%
85%
68%
2
Banded Deadlift
1
2
2 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
1 reps
4 reps
96.5%
90%
72%
2
Banded Deadlift
1
2
1 reps
2 reps
RPE 8
RPE 7
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
3 reps
94%
80%
76%
2
Banded Deadlift
1
2
1 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
4
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
6 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Sets
1 Reps
3 Reps
5 Reps
85%
80%
68%
2
Bench Press (Paused)
4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Close Grip)
4 Sets
4 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
5 Reps
65%
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
4 Reps
@8
2
Board Press (bench)
4 Sets
5 Reps
@8
3
Lying Leg Curl
3 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Banded Deadlift
4 Sets
4 Reps
@8
3
Leg Extension
3 Sets
8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8