Program Description
It is a program made by a 15-year-old high school sophomore who tried a shot at making a program don't use it if you are trying a meet because I do not know how effective it is yet
Program Overview
- LevelNovice, Beginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout130 minutes
- CreatedFeb 05, 2025 04:22
- Last EditedJun 18, 2025 07:49
Summary
Embark on a transformative journey with Adam Lindsey's 12-week program, designed to elevate your strength and physique through a structured 5-day weekly regimen. This comprehensive plan incorporates a mix of barbell, dumbbell, and machine exercises, focusing on major muscle groups to maximize gains and enhance your lifting technique. With a blend of high-intensity sets and targeted rep ranges, you'll build muscle while improving overall fitness. Get ready to push your limits and achieve the results you've always wanted!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82.5%
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1-2 reps
90%
2
Lying Leg Curl
2
10-12 reps
RPE 7
3
Hip Adductor (Machine)
2
1-12 reps
RPE 7
4
Hip Abductor (Machine)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1-2 reps
90%
2
Lying Leg Curl
2
10-12 reps
RPE 7
3
Hip Adductor (Machine)
2
1-12 reps
RPE 7
4
Hip Abductor (Machine)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Hip Adductor (Machine)
3
6-8 reps
RPE 7
3
Hip Abductor (Machine)
3
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
70%
80%
85%
90%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Hip Adductor (Machine)
3
6-8 reps
RPE 7
3
Hip Abductor (Machine)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
6-8 reps
RPE 8
5
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
6-8 reps
RPE 8
5
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
6-8 reps
RPE 8
5
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
6-8 reps
RPE 8
5
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82.5%
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
3
Chest Fly (Cable)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82.5%
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
3
Chest Fly (Cable)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
3
Chest Fly (Cable)
3
6-8 reps
RPE 8
4
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-2 reps
90%
2
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
3
Lateral Raise (Machine)
2
10-12 reps
RPE 7
4
Pec Deck (Machine)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-2 reps
90%
2
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
3
Lateral Raise (Machine)
2
10-12 reps
RPE 7
4
Pec Deck (Machine)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7
3
Lateral Raise (Machine)
3
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
6-8 reps
RPE 8
5
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
70%
80%
85%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 7
3
Lateral Raise (Machine)
3
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
80%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
82.5%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-2 reps
90%
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 7
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 7
4
Weighted Shrug Machine
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-2 reps
90%
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 7
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 7
4
Weighted Shrug Machine
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6-8 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
70%
80%
85%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
80%
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82.5%
2
Lying Leg Curl
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Hip Adductor (Machine)
3
6-8 reps
RPE 7
3
Hip Abductor (Machine)
3
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
3
6-8 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Hip Adductor (Machine)
3
6-8 reps
RPE 8
5
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Hip Adductor (Machine)
3
6-8 reps
RPE 7
3
Hip Abductor (Machine)
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Deadlift (Barbell)
4
6 reps
65%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Deadlift (Barbell)
4
6 reps
65%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Deadlift (Barbell)
4
6 reps
70%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Deadlift (Barbell)
4
6 reps
70%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
80%
2
Deadlift (Barbell)
4
6 reps
80%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
80%
2
Deadlift (Barbell)
4
6 reps
80%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
82.5%
2
Deadlift (Barbell)
4
6 reps
82.5%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Weighted Shrug Machine
3
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
80%
2
Deadlift (Barbell)
4
6 reps
70%
3
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
4
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
5
Weighted Shrug Machine
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
70%
2
Deadlift (Barbell)
4
4 reps
70%
3
Weighted Shrug Machine
3
6-8 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
65%
2
Hack Squat3 Sets
6-8 Reps
@8
3
Lying Leg Curl3 Sets
6-8 Reps
@8
4
Hip Adductor (Machine)3 Sets
6-8 Reps
@8
5
Hip Abductor (Machine)3 Sets
6-8 Reps
@8
Day 2
1
Bench Press (Barbell)4 Sets
6 Reps
80%
2
Bench Press (Dumbbell)3 Sets
6-8 Reps
@8
3
Tricep Pushdown (Cable)3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)3 Sets
6-8 Reps
@8
5
Lateral Raise (Machine)3 Sets
6-8 Reps
@8
Day 3
1
Deadlift (Barbell)4 Sets
6 Reps
65%
2
Lat Pulldown (Neutral Grip)3 Sets
6-8 Reps
@8
3
Bent Over Row (Barbell, Paused)3 Sets
6-8 Reps
@8
4
Romanian Deadlift (Dumbbell)3 Sets
6-8 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
6-8 Reps
@8
Day 4
1
Squat (Barbell)4 Sets
6 Reps
65%
2
Hack Squat3 Sets
6-8 Reps
@8
3
Lying Leg Curl3 Sets
6-8 Reps
@8
4
Hip Adductor (Machine)3 Sets
6-8 Reps
@8
5
Hip Abductor (Machine)3 Sets
6-8 Reps
@8
Day 5
1
Bench Press (Paused)4 Sets
4 Reps
80%
2
Deadlift (Barbell)4 Sets
6 Reps
65%
3
Lat Pulldown (Single Arm)3 Sets
6-8 Reps
@8
4
Incline Chest Press (Machine)3 Sets
6-8 Reps
@8
5
Weighted Shrug Machine3 Sets
6-8 Reps
@8