It All Starts Here
Beginner 4 Week Powerlifting Program to Get You Strong
Overview
Are you are new lifter looking to get strong? It All Starts Here is the perfect beginner powerlifting program to get you started on your journey!
Program Variations
4 Week Program: The first block with primary compound lifts at 5 reps per set. Intensity gradually increases week over week. This is great if you just want to commit for 4 weeks.
12 Week Program: The full 3 blocks, with each block at 4 weeks long. Block 1 has primary compound lifts at 5 reps per set, Block 2 at 4 reps, and Block 3 at 3 reps.
Important Notes
Warm up properly before each workout. Recommended warmup would be 5-10 minutes of light cardio (walking on 2-4% incline, rowing at an easy pace, assault bike at al easy pace), dynamic movements related to the muscle groups being hit, and starting each lift with just the bar and progressing up toward top sets.
Start with the lower end of the percentage ranges and RPE, especially for the 1st week of each block. The final week of each block should be the hardest week, but below an RPE 10
Rest 2-3 minutes between sets for main lifts, 1-2 minutes for accessories.
You can repeat this program for as many cycles as you want!
Understanding RPE (Rate of Perceived Exertion)
Every exercise in this program will include an RPE target, which you will use to determine what weight to choose for each set.
RPE 7: You could do 3 more reps
RPE 8: You could do 2 more reps
RPE 9: You could do 1 more rep
RPE 10: Maximum effort, couldn't do any more reps
Rest and Recovery
Allow for rest days between workouts. Listen to your body and take additional rest if needed. If you're consistently hitting RPE 9-10 on your working sets, consider deloading for a week by reducing weight to 60-65% 1RM (RPE 5-6)
Who it's for
Reviews
Great program for getting back into lifting!
This was a really great reintroduction to training. I'd been doing my previous splits for three years and this program made me switch up the exercises and machines I did on a regular basis. With a protein target of 100g daily, I saw some really noticeable muscle gains during this four weeks and regularly hit PRs. I did swap out the unassisted pull ups for assisted pull ups.
A very good program and the longest I've ever stayed consistent with a program. I am just coming back from a long break from the gym so I kept some weights lower than I probably should have to see the expected results but I do feel like I have more energy and my posture has improved.
I recommend a video to show proper form for deadlifts- it was helpful to have the graphics but easy to injure with that and some series have multiple deadlifts involved. Really enjoyed this
Variations
4 weeks · 4 days/wk
- Just a single 4 week block
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @5–6 |
| 2 | Bench Press (Barbell) | 3 | 5 reps | @6–7 |
| 3 | Barbell Row | 3 | 8 reps | @6–7 |
| 4 | Leg Press | 3 | 8 reps | @6–7 |
| 5 | Plank | 3 | 30 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @5–6 |
| 2 | Overhead Press (Dumbbell) | 3 | 8 reps | @6–7 |
| 3 | Pull-Up (Bodyweight) | 3 | 8 reps | @6–7 |
| 4 | Neutral Grip Dumbbell Bench Press | 3 | 10 reps | @6–7 |
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 3 | 12 reps | @6–7 |
| 5B | Tricep Pushdown (Cable) | 3 | 12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | @5–6 |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps | @6–7 |
| 3 | Seated Row (Cable) | 3 | 8 reps | @6–7 |
| 4 | Face Pull | 3 | 12 reps | @6–7 |
| 5 | Dead Bug | 3 | 12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8 reps | @6–7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @6–7 |
| 3 | Dumbbell Row | 3 | 10 reps | @6–7 |
| 4 | Leg Extension | 3 | 12 reps | @6–7 |
| 5 | Leg Curl | 3 | 12 reps | @6–7 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
I know firsthand how intimidating it can be to start working out and trying to make lifestyle changes. When I was in high school and through most of my 20s, I was clueless when it came to exercise and didn't know where to start. The free weight area of the gym was intimidating to me. I didn't have any knowledge or any guidance on the work I needed to do to get results. This led to a cycle of excitedly buying a gym membership, going once or twice to walk on the treadmill, then eventually canceling the membership. I spent years wasting time and money. I've sculpted my career around helping other people avoid that fate. I'm here to guide you through every step of your fitness journey. Whether you're brand new to exercise or are an experienced athlete looking to take your training to the next level, I am here to provide the support and guidance that you need.
Common questions
Yes, It All Starts Here is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
It All Starts Here is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
It All Starts Here is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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