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by Mr X.
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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    150 minutes
  • Created
    Apr 30, 2024 03:47
  • Last Edited
    Jun 30, 2024 08:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 8.5
RPE 8
3
Bench Press (Close Grip)
2
1
6-8 reps
6-9 reps
RPE 8-9
RPE 8-9
4
High Row
4
8 reps
RPE 8
5
Abs Crunch (Machine)
2
15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8.5
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Lateral Raise (Cable)
3
10-12 reps
RPE 8
4
Plank
3
25-30 mins
-
5
Leg Press
3
8 reps
RPE 8
6
Shoulder Press (Machine)
3
8 reps
RPE 8
7
Pendulum Squat
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Abs Crunch (Machine)
2
15 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5-8
2
Bench Press (Paused)
4
4 reps
RPE 7.5-8
3
Tricep Pushdown (Cable)
4
10 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Band Pull Apart
3
30 reps
-
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Paused)
5 Sets
3 Reps
@8.5
2
Bench Press (Paused)
4 Sets
3 Reps
@8
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
4
Plank
3 Sets
25-30 mins
-
5
Leg Press
3 Sets
8 Reps
@8
6
Shoulder Press (Machine)
3 Sets
8 Reps
@8
7
Pendulum Squat
3 Sets
8 Reps
@8
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@8.5
@8
2
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
@8.5
@8
3
Bench Press (Close Grip)
2 Sets
1 Set
6-8 Reps
6-9 Reps
@8-9
@8-9
4
High Row
4 Sets
8 Reps
@8
5
Abs Crunch (Machine)
2 Sets
15 Reps
@8
6
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@8
Day 3
1
Squat (Paused)
4 Sets
6 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dumbbell Row
4 Sets
8 Reps
@8
4
Abs Crunch (Machine)
2 Sets
15 Reps
@8
5
Chest Press (Machine)
3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
@7.5-8
2
Bench Press (Paused)
4 Sets
4 Reps
@7.5-8
3
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Band Pull Apart
3 Sets
30 Reps
-