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BoostcampPNG

Block 1

by Rodd Kirkland

Program Description

Novice

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 30, 2026 04:17
  • Last Edited
    Feb 19, 2026 01:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Hamstrings
13.4%
Triceps
13.4%
Front Delts
13.4%
Glutes
11.6%
Chest
11%
Abs
7%
Adductors
3.5%
Upper Back
3.5%
Lats
3.5%
Middle Delts
2.3%
Lower Back
2.3%
Biceps
1.7%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 7.5
2
Squat (Low Bar)
1
1
1
10 reps
10 reps
10 reps
58%
59%
61%
3
Bench Press (Paused)
1
3 reps
RPE 7.5
4
Bench Press (Paused)
4
10 reps
69%
5
Overhead Press (Barbell)
1
3 reps
RPE 7.5
6
Overhead Press (Barbell)
3
10 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 7.5
2
Squat (Low Bar)
1
1
1
10 reps
10 reps
10 reps
58%
59%
61%
3
Bench Press (Paused)
1
3 reps
RPE 7.5
4
Bench Press (Paused)
4
10 reps
69%
5
Overhead Press (Barbell)
1
3 reps
RPE 7.5
6
Overhead Press (Barbell)
3
10 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 7.5
2
Squat (Low Bar)
1
1
1
10 reps
10 reps
10 reps
58%
59%
61%
3
Bench Press (Paused)
1
3 reps
RPE 7.5
4
Bench Press (Paused)
4
10 reps
69%
5
Overhead Press (Barbell)
1
3 reps
RPE 7.5
6
Overhead Press (Barbell)
3
10 reps
68%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1 reps
RPE 7
2
Tempo Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
51%
53%
55%
3
Tempo Bench Press
1
1 reps
RPE 7.5
4
Tempo Bench Press
1
1
1
5 reps
5 reps
5 reps
66%
72%
78%
5
Deadlift (Paused)
1
1 reps
RPE 7.5
6
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
61%
65%
67%
7
Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Dumbbell Row
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1 reps
RPE 7
2
Tempo Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
51%
53%
55%
3
Tempo Bench Press
1
1 reps
RPE 7.5
4
Tempo Bench Press
1
1
1
5 reps
5 reps
5 reps
66%
72%
78%
5
Deadlift (Paused)
1
1 reps
RPE 7.5
6
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
61%
65%
67%
7
Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Dumbbell Row
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1 reps
RPE 7
2
Tempo Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
51%
53%
55%
3
Tempo Bench Press
1
1 reps
RPE 7.5
4
Tempo Bench Press
1
1
1
5 reps
5 reps
5 reps
66%
72%
78%
5
Deadlift (Paused)
1
1 reps
RPE 7.5
6
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
61%
65%
67%
7
Bench Press (Dumbbell)
3
10 reps
RPE 8
8
Dumbbell Row
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
6 reps
61%
3
Long Pause Bench Press
1
1 reps
RPE 8
4
Long Pause Bench Press
3
6 reps
81%
5
Lat Pulldown (Close Grip)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
6 reps
61%
3
Long Pause Bench Press
1
1 reps
RPE 8
4
Long Pause Bench Press
3
6 reps
81%
5
Lat Pulldown (Close Grip)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
6 reps
61%
3
Long Pause Bench Press
1
1 reps
RPE 8
4
Long Pause Bench Press
3
6 reps
81%
5
Lat Pulldown (Close Grip)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
79%
3
Tempo Bench Press
1
1 reps
RPE 7
4
Tempo Bench Press
2
5 reps
81%
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
79%
3
Tempo Bench Press
1
1 reps
RPE 7
4
Tempo Bench Press
2
5 reps
81%
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
79%
3
Tempo Bench Press
1
1 reps
RPE 7
4
Tempo Bench Press
2
5 reps
81%
5
Leg Extension
3
15 reps
RPE 8
6
Leg Curl
3
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Low Bar)
1 Set
3 Reps
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
58%
59%
61%
3
Bench Press (Paused)
1 Set
3 Reps
@7.5
4
Bench Press (Paused)
4 Sets
10 Reps
69%
5
Overhead Press (Barbell)
1 Set
3 Reps
@7.5
6
Overhead Press (Barbell)
3 Sets
10 Reps
68%
Day 2
1
Tempo Squat (Barbell)
1 Set
1 Reps
@7
2
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
51%
53%
55%
3
Tempo Bench Press
1 Set
1 Reps
@7.5
4
Tempo Bench Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
66%
72%
78%
5
Deadlift (Paused)
1 Set
1 Reps
@7.5
6
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
61%
65%
67%
7
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
8
Dumbbell Row
3 Sets
8 Reps
@8
Day 3
1
Squat (Low Bar)
1 Set
1 Reps
@8
2
Squat (Low Bar)
3 Sets
6 Reps
61%
3
Long Pause Bench Press
1 Set
1 Reps
@8
4
Long Pause Bench Press
3 Sets
6 Reps
81%
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
79%
3
Tempo Bench Press
1 Set
1 Reps
@7
4
Tempo Bench Press
2 Sets
5 Reps
81%
5
Leg Extension
3 Sets
15 Reps
@8
6
Leg Curl
3 Sets
15 Reps
-