Program Description
My program is designed to constantly progress the weight, while maintaining rep ranges. Each week you are to do the same reps of a certain weight in comparison to your max, so as you get stronger the weights go up. This program is designed to focus mostly just on powerlifting lifts and to get you overall just stronger. This program would be right for you if you want a consistent program that also focuses on strength only. I think this program would prove effective in increasing the main 3 lifts.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 18, 2026 03:48
- Last EditedFeb 18, 2026 03:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.9%
Quadriceps
10.2%
Glutes
10.2%
Hamstrings
10.2%
Triceps
9.2%
Chest
8.2%
Biceps
7.3%
Upper Back
7.3%
Middle Delts
6.3%
Abs
5.1%
Lats
4.8%
Adductors
4.4%
Forearms
2.4%
Rear Delts
1.9%
Lower Back
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
91%
2
Military Press (Barbell)
5
3 reps
91%
3
Lateral Raise (Dumbbell)
5
8 reps
80%
4
Squat (Barbell)
5
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
91%
2
Bicep Curl (Dumbbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
85%
2
Squat (Barbell)
3
3 reps
91%
3
Lateral Raise (Dumbbell)
3
8 reps
80%
4
Romanian Deadlift (Barbell)
3
3 reps
91%
5
Pec Deck (Machine)
3
8 reps
80%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
85%
85%
85%
85%
85%
85%
Day 2
1
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
85%
85%
85%
85%
85%
2
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
85%
85%
85%
85%
85%
3
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
91%
91%
91%
91%
91%
2
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
91%
91%
91%
91%
91%
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
80%
80%
80%
80%
80%
4
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
85%
85%
85%
85%
85%
Day 4
1
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
91%
91%
91%
91%
91%
2
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
85%
85%
85%
85%
85%
3
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
Day 5
1
Bench Press (Close Grip)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
85%
85%
2
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
91%
91%
91%
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
80%
80%
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
91%
91%
91%
5
Pec Deck (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
80%
80%