powerlift detox
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sled Drag Sideways | 1 | 2 reps | @6 |
| 1 | 2 reps | — | ||
| 2 | Sled Drag | 2 | 2 reps | — |
| 3 | Sled Push | 2 | 2 reps | — |
| 4 | Front Pin Squat | 3 | 6–8 reps | @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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @7 |
| 2 | 10 reps | — | ||
| Superset | ||||
| 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 | 6–8 reps | — |
| 2 | 10–12 reps | — | ||
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 8–15 reps | — |
| 5B | Bicep Curl (Dumbbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 6A | Facepulls | 2 | 10–15 reps | — |
| 6B | Tricep Rope Push Down (Cable) | 2 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 5 min | — |
| 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 | @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 | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Paused Bench 2 Sec | 1 | 3 reps | @8 |
| 2 | 8 reps | — | ||
| 2 | Chest Supported Row (Dumbbell) | 3 | 10 reps | — |
| 3 | Incline Bench Press (Barbell) | 3 | 6–8 reps | — |
| 4 | Lat Pulldown | 3 | 10–12 reps | — |
| Superset | ||||
| 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 | — |
| Superset | ||||
| 7A | Overhead Press (Dumbbell) | 3 | 6–8 reps | — |
| 7B | Lateral Raise (Dumbbell) | 1 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 8–10 reps | @6 |
| Superset | ||||
| 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 | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, powerlift detox is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
powerlift detox is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
powerlift detox is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
