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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
    Jun 18, 2025 10:57

Summary

Transform your strength and conditioning with the **Powerlift Detox**, a dynamic 6-week program designed for serious lifters. Committing to 5 days a week, you'll engage in a variety of exercises, including sled drags, squats, and bench presses, all tailored to enhance your full-body strength and explosive power. This program not only detoxifies your lifting routine but also optimizes your performance, helping you break through plateaus and achieve your fitness goals. Equip your garage gym and get ready to elevate your training!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
-