Recovering Powerlifters
For powerlifters who want to build a more aesthetic physique
Overview
You’ll have to change your mindset entirely. Using your muscles to move as much weight as possible vs using the weight to provide stimulus for the muscles to grow are very different things!
Different options for main lifts: option 1 is for those who want to keep one toe in the water of the powerlifting world, perhaps taking a short break but returning to it later, whilst option 2 are for those who are entirely burnt out by powerlifting and just want to get away from the main barbell lifts.
See below for recommended training program outline.
This 12-week program is crafted for former powerlifters looking to transition into hypertrophy-focused training while addressing underdeveloped muscle groups. The structured 5-day split alternates upper and lower body sessions, with a dedicated "Bro Day" for arms and delts to maximize balance and aesthetic development. Cardio on rest days enhances recovery and overall fitness, an essential shift for lifters moving away from powerlifting's heavy demands.
Program Highlights
To cater to individual goals and preferences, the program offers two options for main lifts:
Option 1: Ideal for those who want to maintain some connection to powerlifting, this variation allows lifters to keep one toe in the water, preserving familiarity with the core barbell lifts while taking a short break.
Option 2: Designed for those feeling entirely burnt out by powerlifting, this variation replaces the main barbell lifts with alternative exercises to provide a refreshing change and prevent burnout.
What You'll Gain
Develop undertrained muscle groups for a balanced, aesthetic physique.
Learn hypertrophy-focused training principles.
Take a strategic break from powerlifting while maintaining or rebuilding motivation.
Program Details
Level: Suitable for Novice, Intermediate, and Advanced lifters.
Equipment: Full gym access required.
Time Per Workout: Approximately 60 minutes.
Program Length: 12 weeks.
Days Per Week: 5 training days.
Default Schedule:
Monday: Upper 1
Tuesday: Lower 1
Thursday: Upper 2
Friday: Lower 2
Saturday: Arms/Delts ("Bro Day")
Cardio on Off Days
Rest days aren’t for complete inactivity—cardio is encouraged to enhance recovery and improve overall conditioning, which is especially beneficial for lifters transitioning from a powerlifting background.
1 Rep Max Notes
Adopt a conservative approach to ensure the focus remains on hypertrophy and recovery. Avoid maximal strength testing during this program to prevent overtraining and allow for consistent progress.
By following this plan, you'll achieve a well-rounded physique, gain valuable hypertrophy training knowledge, and enjoy a mental and physical break from the rigors of powerlifting. Whether you're considering a temporary hiatus or a permanent shift, this program adapts to your needs.
Who it's for
Reviews
Please compete GVS, that is all.
Very good program overall, would recommend to anyone that fits the group that it's targeted towards.
It’s pretty good too many days personally but not an issue with program
Great program that helped me emphasize my arm training. Did while on a cut, enjoyed the techniques GVS implemented in the program.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Close Grip Larsen Press | 2 | 6–8 reps |
| 1B | Pull-Up | 2 | 8–10 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 2 | 8–10 reps |
| 2B | Barbell Row | 2 | 8–10 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 2 | 8–15 reps |
| 3B | Spider Curl | 2 | 8–15 reps |
| 3C | Tricep Rope Push Down (Cable) | 2 | 8–15 reps |
| Superset | |||
| 4A | Cable Crossover | 2 | 8–15 reps |
| 4B | Rear Delt Swinger | 2 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 2 | 8–10 reps |
| 2 | Rack Pull (Barbell) | 2 | 8–12 reps |
| Superset | |||
| 3A | Back Extension | 2 | 10–15 reps |
| 3B | Hanging Leg Raise | 2 | AMRAP |
| Superset | |||
| 4A | Walking Lunge | 2 | 20–30 reps |
| 4B | Pallof Press | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 2 | 6–8 reps |
| 1B | Pull-Up (Weighted) | 2 | 8–10 reps |
| Superset | |||
| 2A | Bench Press (Smith Machine) | 2 | 8–10 reps |
| 2B | Chest Supported Row | 2 | 8–10 reps |
| Superset | |||
| 3A | Upright Row | 1 | 8–12 reps |
| 1 | 15–20 reps | ||
| 3B | Incline Curl (Dumbbell) | 1 | 8–12 reps |
| 1 | 15–20 reps | ||
| 3C | Skull Crusher | 1 | 8–12 reps |
| 1 | 15–20 reps | ||
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 2 | 8–15 reps |
| 4B | Hammer Curl | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Anderson Squat | 2 | 8–10 reps |
| 2 | Snatch Grip Deficit Deadlift | 2 | 8–10 reps |
| 3 | Hip Thrust (Barbell) | 2 | 10–15 reps |
| 4 | Bulgarian Split Squat | 2 | 8–12 reps |
| Superset | |||
| 5A | Leg Extension | 2 | 10–15 reps |
| 5B | Hamstring Curl | 2 | 10–15 reps |
| Superset | |||
| 6A | Hip Adductor (Machine) | 2 | 15–20 reps |
| 6B | Cable Crunch | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Cable) | 2 | 8–12 reps |
| 1B | V-Handle Tricep Pushdown (Cable) | 2 | 8–12 reps |
| Superset | |||
| 2A | 1-Arm Bicep Curl (Cable) | 2 | 12–15 reps |
| 2B | Overhead Tricep Extension (Cable) | 2 | 12–15 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 2 | 12–15 reps |
| 3B | Cable Crunch | 2 | 15–20 reps |
| Superset | |||
| 4A | Y-Raise | 2 | 15–20 reps |
| 4B | Wrist Curls | 2 | 15–20 reps |
| 4C | Wrist Extension | 2 | 15–20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Perhaps it's my background as a teacher, but I've always enjoyed helping people. That combined with my passion for fitness, health, nutrition, anatomy, exercise, physiology, lifting weights and a fascination for how to get optimal results makes me a coaching machine.
My obsession is making you the best you can be.
Common questions
Yes, Recovering Powerlifters 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 12 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.
Recovering Powerlifters is structured around 5 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 12 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.
Recovering Powerlifters 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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