Program Description
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Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedApr 09, 2025 11:29
- Last EditedApr 18, 2025 03:18
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
8 reps
5 reps
4 reps
50%
55%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
8 reps
5 reps
5 reps
4 reps
50%
55%
60%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
8 reps
5 reps
4 reps
3 reps
50%
55%
65%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
8 reps
5 reps
3 reps
3 reps
50%
55%
70%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
8 reps
5 reps
3 reps
2 reps
2 reps
50%
55%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
3 reps
50%
55%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
4 reps
50%
55%
65%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
8 reps
5 reps
4 reps
50%
55%
70%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
8 reps
5 reps
5 reps
4 reps
50%
55%
60%
75%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
4
8 reps
5 reps
4 reps
3 reps
50%
55%
65%
80%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3
8 reps
5 reps
3 reps
3 reps
50%
55%
70%
85%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2
8 reps
5 reps
3 reps
2 reps
2 reps
50%
55%
70%
80%
90%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
3 reps
50%
55%
70%
2
Deadlift (Paused)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
60%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
4 reps
50%
55%
65%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
8 reps
5 reps
4 reps
50%
55%
70%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
8 reps
5 reps
5 reps
4 reps
50%
55%
60%
75%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
8 reps
5 reps
4 reps
3 reps
50%
55%
65%
80%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
8 reps
5 reps
3 reps
3 reps
50%
55%
70%
85%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
8 reps
5 reps
3 reps
2 reps
2 reps
50%
55%
70%
80%
90%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
8 reps
5 reps
3 reps
50%
55%
70%
2
Tempo Squat (Barbell)
1
1
4
8 reps
5 reps
4 reps
50%
55%
70%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
6 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
Day 2
1
Squat (Low Bar)1 Set
1 Set
6 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
2
Deadlift (Paused)1 Set
1 Set
4 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
Day 3
1
Long Pause Bench Press1 Set
1 Set
4 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
Day 4
1
Deadlift (Barbell)1 Set
1 Set
6 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%
2
Tempo Squat (Barbell)1 Set
1 Set
4 Sets
8 Reps
5 Reps
4 Reps
50%
55%
60%