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BoostcampPNG
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by Mr X.
1 athletes joined
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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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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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