Program Description
Here is a 12-week powerlifting program designed to increase your squat, bench press, and deadlift. This program is structured with periodization in mind, meaning that the intensity will gradually increase over the 12 weeks. The main focus is on increasing strength while allowing for recovery and adaptation.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 11, 2025 03:45
- Last EditedMar 11, 2025 04:42
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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 (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
5
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Squat (Paused)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Squat (Paused)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Squat (Paused)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8-9
2
Squat (Paused)
3
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Leg Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat With Chains
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat With Chains
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat With Chains
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Squat With Chains
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
5 reps
-
4
Leg Press (45 Degrees)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Bench Press (Close Grip)
3
5 reps
-
3
Barbell Row
4
6-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Bench Press (Close Grip)
3
5 reps
-
3
Barbell Row
4
6-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Bench Press (Close Grip)
3
5 reps
-
3
Barbell Row
4
6-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-9
2
Bench Press (Close Grip)
3
5 reps
-
3
Barbell Row
4
6-8 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Seated Row (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
4
6-8 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
4
6-8 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
4
6-8 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Seated Row (Machine)
4
6-8 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hyperextension
3
12 reps
-
5
Shrug (Trap Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hyperextension
3
12 reps
-
5
Shrug (Trap Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hyperextension
3
12 reps
-
5
Shrug (Trap Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Hyperextension
3
12 reps
-
5
Shrug (Trap Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Deadlift (Deficit)
3
5 reps
-
3
Pull Through (Cable)
3
10 reps
-
4
Barbell Row
4
6-8 reps
-
5
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Deadlift (Deficit)
3
5 reps
-
3
Pull Through (Cable)
3
10 reps
-
4
Barbell Row
4
6-8 reps
-
5
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Deadlift (Deficit)
3
5 reps
-
3
Pull Through (Cable)
3
10 reps
-
4
Barbell Row
4
6-8 reps
-
5
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Deadlift (Deficit)
3
5 reps
-
3
Pull Through (Cable)
3
10 reps
-
4
Barbell Row
4
6-8 reps
-
5
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Rack Pull (Barbell)
3
3 reps
-
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Shrug (Trap Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Rack Pull (Barbell)
3
3 reps
-
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Shrug (Trap Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Rack Pull (Barbell)
3
3 reps
-
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Shrug (Trap Bar)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Rack Pull (Barbell)
3
3 reps
-
3
Barbell Row
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
6 reps
-
5
Shrug (Trap Bar)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 6-7
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 6-7
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 6-7
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 6-7
2
Pull-Up (Assisted)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Pull-Up (Assisted)
3
6-8 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Assisted)
3
6 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
15 reps
-
5
Leg Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
@7
2
Front Squat (Barbell)3 Sets
8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Leg Press (45 Degrees)4 Sets
10 Reps
-
5
Seated Calf Raise3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)4 Sets
10 Reps
-
4
Dip (Bodyweight)3 Sets
10 Reps
-
5
Face Pull3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)4 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Barbell Row4 Sets
8 Reps
-
4
Hyperextension3 Sets
12 Reps
-
5
Shrug (Trap Bar)3 Sets
10-12 Reps
-
Day 4
1
Overhead Press (Barbell)4 Sets
8 Reps
@6-7
2
Pull-Up (Assisted)3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4
Alternating Dumbbell Curl3 Sets
12-15 Reps
-
5
Leg Raise3 Sets
20 Reps
-