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powerlift detox

by Jan D.

Program Description

detox from powerlifting, start moving and get fit again

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 02, 2025 10:42
  • Last Edited
    May 02, 2025 01:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drag Sideways
1
1
2 reps
2 reps
RPE 6
-
2
Sled Drag
2
2 reps
-
3
Sled Push
2
2 reps
-
4
Front Pin Squat
3
6-8 reps
RPE 7
5
Stiff Leg Deficit Deadlift
3
6-8 reps
-
6
Lateral Med Ball Throw
3
5 reps
-
7
Box Jump
3
5 reps
-
8
Box Drop Broad Jump
3
5 reps
-
9
Hamstring Oefening
3
10-12 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drag Sideways
1
1
2 reps
2 reps
RPE 6
-
2
Sled Drag
2
2 reps
-
3
Sled Push
2
2 reps
-
4
Front Pin Squat
3
6-8 reps
RPE 7
5
Stiff Leg Deficit Deadlift
3
6-8 reps
-
6
Lateral Med Ball Throw
3
5 reps
-
7
Box Jump
3
5 reps
-
8
Box Drop Broad Jump
3
5 reps
-
9
Hamstring Oefening
3
10-12 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drag Sideways
1
1
2 reps
2 reps
RPE 6
-
2
Sled Drag
2
2 reps
-
3
Sled Push
2
2 reps
-
4
Front Pin Squat
3
6-8 reps
RPE 7
5
Stiff Leg Deficit Deadlift
3
6-8 reps
-
6
Lateral Med Ball Throw
3
5 reps
-
7
Box Jump
3
5 reps
-
8
Box Drop Broad Jump
3
5 reps
-
9
Hamstring Oefening
3
10-12 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drag Sideways
1
1
2 reps
2 reps
RPE 6
-
2
Sled Drag
2
2 reps
-
3
Sled Push
2
2 reps
-
4
Front Pin Squat
3
6-8 reps
RPE 7
5
Stiff Leg Deficit Deadlift
3
6-8 reps
-
6
Lateral Med Ball Throw
3
5 reps
-
7
Box Jump
3
5 reps
-
8
Box Drop Broad Jump
3
5 reps
-
9
Hamstring Oefening
3
10-12 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drag Sideways
1
1
2 reps
2 reps
RPE 6
-
2
Sled Drag
2
2 reps
-
3
Sled Push
2
2 reps
-
4
Front Pin Squat
3
6-8 reps
RPE 7
5
Stiff Leg Deficit Deadlift
3
6-8 reps
-
6
Lateral Med Ball Throw
3
5 reps
-
7
Box Jump
3
5 reps
-
8
Box Drop Broad Jump
3
5 reps
-
9
Hamstring Oefening
3
10-12 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sled Drag Sideways
1
1
2 reps
2 reps
RPE 6
-
2
Sled Drag
2
2 reps
-
3
Sled Push
2
2 reps
-
4
Front Pin Squat
3
6-8 reps
RPE 7
5
Stiff Leg Deficit Deadlift
3
6-8 reps
-
6
Lateral Med Ball Throw
3
5 reps
-
7
Box Jump
3
5 reps
-
8
Box Drop Broad Jump
3
5 reps
-
9
Hamstring Oefening
3
10-12 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 7
-
2A
Pull-Up (Bodyweight)
3
6-8 reps
-
2B
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Facepulls
2
10-15 reps
-
6B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 7
-
2A
Pull-Up (Bodyweight)
3
6-8 reps
-
2B
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Facepulls
2
10-15 reps
-
6B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 7
-
2A
Pull-Up (Bodyweight)
3
6-8 reps
-
2B
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Facepulls
2
10-15 reps
-
6B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 7
-
2A
Pull-Up (Bodyweight)
3
6-8 reps
-
2B
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Facepulls
2
10-15 reps
-
6B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 7
-
2A
Pull-Up (Bodyweight)
3
6-8 reps
-
2B
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Facepulls
2
10-15 reps
-
6B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
RPE 7
-
2A
Pull-Up (Bodyweight)
3
6-8 reps
-
2B
Overhead Press (Barbell)
3
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
3
8-10 reps
-
4
Incline Bench Press (Dumbbell)
2
2
6-8 reps
10-12 reps
-
-
5A
Lateral Raise (Dumbbell)
3
8-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Facepulls
2
10-15 reps
-
6B
Tricep Rope Push Down (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Single Leg Deadlift
2
10 reps
-
3
Pallof Press
3
10 reps
-
4
Power Clean
3
3 reps
-
5
Safety Bar Squat
3
6 reps
-
6
Sled Push
3
2 reps
RPE 8
7
Box Jump
3
5 reps
-
8
Loading
3
5 reps
-
9
Hamstring Curl
3
10-12 reps
-
10
Leg Extension
3
10-12 reps
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Single Leg Deadlift
2
10 reps
-
3
Pallof Press
3
10 reps
-
4
Power Clean
3
3 reps
-
5
Safety Bar Squat
3
6 reps
-
6
Sled Push
3
2 reps
RPE 8
7
Box Jump
3
5 reps
-
8
Loading
3
5 reps
-
9
Hamstring Curl
3
10-12 reps
-
10
Leg Extension
3
10-12 reps
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Single Leg Deadlift
2
10 reps
-
3
Pallof Press
3
10 reps
-
4
Power Clean
3
3 reps
-
5
Safety Bar Squat
3
6 reps
-
6
Sled Push
3
2 reps
RPE 8
7
Box Jump
3
5 reps
-
8
Loading
3
5 reps
-
9
Hamstring Curl
3
10-12 reps
-
10
Leg Extension
3
10-12 reps
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Single Leg Deadlift
2
10 reps
-
3
Pallof Press
3
10 reps
-
4
Power Clean
3
3 reps
-
5
Safety Bar Squat
3
6 reps
-
6
Sled Push
3
2 reps
RPE 8
7
Box Jump
3
5 reps
-
8
Loading
3
5 reps
-
9
Hamstring Curl
3
10-12 reps
-
10
Leg Extension
3
10-12 reps
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Single Leg Deadlift
2
10 reps
-
3
Pallof Press
3
10 reps
-
4
Power Clean
3
3 reps
-
5
Safety Bar Squat
3
6 reps
-
6
Sled Push
3
2 reps
RPE 8
7
Box Jump
3
5 reps
-
8
Loading
3
5 reps
-
9
Hamstring Curl
3
10-12 reps
-
10
Leg Extension
3
10-12 reps
-
11
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Single Leg Deadlift
2
10 reps
-
3
Pallof Press
3
10 reps
-
4
Power Clean
3
3 reps
-
5
Safety Bar Squat
3
6 reps
-
6
Sled Push
3
2 reps
RPE 8
7
Box Jump
3
5 reps
-
8
Loading
3
5 reps
-
9
Hamstring Curl
3
10-12 reps
-
10
Leg Extension
3
10-12 reps
-
11
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Paused Bench 2 Sec
1
2
3 reps
8 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
10-12 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2
20 reps
-
7A
Overhead Press (Dumbbell)
3
6-8 reps
-
7B
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Paused Bench 2 Sec
1
2
3 reps
8 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
10-12 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2
20 reps
-
7A
Overhead Press (Dumbbell)
3
6-8 reps
-
7B
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Paused Bench 2 Sec
1
2
3 reps
8 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
10-12 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2
20 reps
-
7A
Overhead Press (Dumbbell)
3
6-8 reps
-
7B
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Paused Bench 2 Sec
1
2
3 reps
8 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
10-12 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2
20 reps
-
7A
Overhead Press (Dumbbell)
3
6-8 reps
-
7B
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Paused Bench 2 Sec
1
2
3 reps
8 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
10-12 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2
20 reps
-
7A
Overhead Press (Dumbbell)
3
6-8 reps
-
7B
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Paused Bench 2 Sec
1
2
3 reps
8 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
6-8 reps
-
4
Lat Pulldown
3
10-12 reps
-
5A
Bicep Curl (Cable)
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2
20 reps
-
7A
Overhead Press (Dumbbell)
3
6-8 reps
-
7B
Lateral Raise (Dumbbell)
1
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 6
2A
Sled Trekken Naar Achter Explosief
3
2 reps
-
2B
Loading
3
3 reps
-
3
Single Arm Farmer Carry
3
2 reps
-
4
Hyperextension
3
12 reps
-
5
Ab Rollouts
3
10 reps
-
6
Yoke
3
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 6
2A
Sled Trekken Naar Achter Explosief
3
2 reps
-
2B
Loading
3
3 reps
-
3
Single Arm Farmer Carry
3
2 reps
-
4
Hyperextension
3
12 reps
-
5
Ab Rollouts
3
10 reps
-
6
Yoke
3
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 6
2A
Sled Trekken Naar Achter Explosief
3
2 reps
-
2B
Loading
3
3 reps
-
3
Single Arm Farmer Carry
3
2 reps
-
4
Hyperextension
3
12 reps
-
5
Ab Rollouts
3
10 reps
-
6
Yoke
3
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 6
2A
Sled Trekken Naar Achter Explosief
3
2 reps
-
2B
Loading
3
3 reps
-
3
Single Arm Farmer Carry
3
2 reps
-
4
Hyperextension
3
12 reps
-
5
Ab Rollouts
3
10 reps
-
6
Yoke
3
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 6
2A
Sled Trekken Naar Achter Explosief
3
2 reps
-
2B
Loading
3
3 reps
-
3
Single Arm Farmer Carry
3
2 reps
-
4
Hyperextension
3
12 reps
-
5
Ab Rollouts
3
10 reps
-
6
Yoke
3
2 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-10 reps
RPE 6
2A
Sled Trekken Naar Achter Explosief
3
2 reps
-
2B
Loading
3
3 reps
-
3
Single Arm Farmer Carry
3
2 reps
-
4
Hyperextension
3
12 reps
-
5
Ab Rollouts
3
10 reps
-
6
Yoke
3
2 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Sled Drag Sideways
1 Set
1 Set
2 Reps
2 Reps
@6
-
2
Sled Drag
2 Sets
2 Reps
-
3
Sled Push
2 Sets
2 Reps
-
4
Front Pin Squat
3 Sets
6-8 Reps
@7
5
Stiff Leg Deficit Deadlift
3 Sets
6-8 Reps
-
6
Lateral Med Ball Throw
3 Sets
5 Reps
-
7
Box Jump
3 Sets
5 Reps
-
8
Box Drop Broad Jump
3 Sets
5 Reps
-
9
Hamstring Oefening
3 Sets
10-12 Reps
-
10
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
@7
-
2A
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
-
2B
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
8-10 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-8 Reps
10-12 Reps
-
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6A
Facepulls
2 Sets
10-15 Reps
-
6B
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
-
Day 3
1
Cardio
1 Set
5 mins
-
2
Single Leg Deadlift
2 Sets
10 Reps
-
3
Pallof Press
3 Sets
10 Reps
-
4
Power Clean
3 Sets
3 Reps
-
5
Safety Bar Squat
3 Sets
6 Reps
-
6
Sled Push
3 Sets
2 Reps
@8
7
Box Jump
3 Sets
5 Reps
-
8
Loading
3 Sets
5 Reps
-
9
Hamstring Curl
3 Sets
10-12 Reps
-
10
Leg Extension
3 Sets
10-12 Reps
-
11
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Paused Bench 2 Sec
1 Set
2 Sets
3 Reps
8 Reps
@8
-
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5A
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Single Arm Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
-
7A
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
-
7B
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
Day 5
1
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@6
2A
Sled Trekken Naar Achter Explosief
3 Sets
2 Reps
-
2B
Loading
3 Sets
3 Reps
-
3
Single Arm Farmer Carry
3 Sets
2 Reps
-
4
Hyperextension
3 Sets
12 Reps
-
5
Ab Rollouts
3 Sets
10 Reps
-
6
Yoke
3 Sets
2 Reps
-