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Motion Focused

by Kerem

Program Description

**Motion Focused** is a dynamic 6-week program designed to enhance your strength and power through a carefully structured routine. With 24 training days packed into this program, you'll engage in key compound lifts like the bench press, squat, and deadlift, along with their variations to target major muscle groups effectively. Each workout is tailored to progressively challenge your limits, ensuring you build muscle and improve performance while maintaining proper form. Get ready to elevate your training and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2026 09:38
  • Last Edited
    Jan 16, 2026 03:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
14.9%
Quadriceps
13.7%
Glutes
13.7%
Hamstrings
11.2%
Chest
7.5%
Middle Delts
7.5%
Abs
6.2%
Lower Back
3.1%
Adductors
2.5%
Olympic
2.5%
Upper Back
2.5%
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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
Bench Press (Barbell)
5
4 reps
65%
2
Squat (Barbell)
5
4 reps
65%
3
Bench Press (Paused)
3
12 reps
RPE 6
4
Squat (Paused)
3
12 reps
RPE 6
5
Box Squat (Barbell)
3
12 reps
RPE 6
6
Pin Press Bench (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Squat (Barbell)
5
8 reps
65%
3
Bench Press (Paused)
3
12 reps
RPE 6
4
Squat (Paused)
3
12 reps
RPE 6
5
Box Squat (Barbell)
3
12 reps
RPE 6
6
Pin Press Bench (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Paused)
3
12 reps
RPE 6
4
Squat (Paused)
3
12 reps
RPE 6
5
Box Squat (Barbell)
3
12 reps
RPE 6
6
Pin Press Bench (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Squat (Barbell)
3
8 reps
75%
3
Bench Press (Paused)
3
12 reps
RPE 6
4
Squat (Paused)
3
12 reps
RPE 6
5
Box Squat (Barbell)
3
12 reps
RPE 6
6
Pin Press Bench (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
85%
2
Squat (Barbell)
1
4 reps
85%
3
Bench Press (Paused)
3
12 reps
RPE 6
4
Squat (Paused)
3
12 reps
RPE 6
5
Box Squat (Barbell)
3
12 reps
RPE 6
6
Pin Press Bench (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
85%
2
Squat (Barbell)
1
8 reps
85%
3
Bench Press (Paused)
3
12 reps
RPE 6
4
Squat (Paused)
3
12 reps
RPE 6
5
Box Squat (Barbell)
3
12 reps
RPE 6
6
Pin Press Bench (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
65%
2
Overhead Press (Barbell)
5
4 reps
65%
3
Deadlift (Paused)
3
8 reps
RPE 6
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Overhead Press (Barbell)
5
8 reps
65%
3
Deadlift (Paused)
3
8 reps
RPE 6
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Overhead Press (Barbell)
3
4 reps
75%
3
Deadlift (Paused)
3
8 reps
RPE 6
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Deadlift (Paused)
3
8 reps
RPE 6
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Overhead Press (Barbell)
1
4 reps
85%
3
Deadlift (Paused)
3
8 reps
RPE 6
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
85%
2
Overhead Press (Barbell)
1
8 reps
85%
3
Deadlift (Paused)
3
8 reps
RPE 6
4
Deficit Deadlift (Barbell)
3
8 reps
RPE 6
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
5 reps
65%
2
Bench Press (Barbell)
5
6 reps
65%
3
Power Shrug
3
8 reps
RPE 6
4
Pin Press Bench (Barbell)
3
12 reps
RPE 6
5
Bench Press (Paused)
3
12 reps
RPE 6
6
Clean Pull
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
6 reps
65%
2
Bench Press (Barbell)
5
10 reps
65%
3
Power Shrug
3
8 reps
RPE 6
4
Pin Press Bench (Barbell)
3
12 reps
RPE 6
5
Bench Press (Paused)
3
12 reps
RPE 6
6
Clean Pull
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
75%
2
Bench Press (Barbell)
3
6 reps
75%
3
Power Shrug
3
8 reps
RPE 6
4
Pin Press Bench (Barbell)
3
12 reps
RPE 6
5
Bench Press (Paused)
3
12 reps
RPE 6
6
Clean Pull
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
6 reps
75%
2
Bench Press (Barbell)
3
10 reps
75%
3
Power Shrug
3
8 reps
RPE 6
4
Pin Press Bench (Barbell)
3
12 reps
RPE 6
5
Bench Press (Paused)
3
12 reps
RPE 6
6
Clean Pull
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
5 reps
85%
2
Bench Press (Barbell)
1
6 reps
85%
3
Power Shrug
3
8 reps
RPE 6
4
Pin Press Bench (Barbell)
3
12 reps
RPE 6
5
Bench Press (Paused)
3
12 reps
RPE 6
6
Clean Pull
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
6 reps
85%
2
Bench Press (Barbell)
1
10 reps
85%
3
Power Shrug
3
8 reps
RPE 6
4
Pin Press Bench (Barbell)
3
12 reps
RPE 6
5
Bench Press (Paused)
3
12 reps
RPE 6
6
Clean Pull
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
65%
2
Box Squat (Barbell)
3
12 reps
RPE 6
3
Squat (Paused)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
5
6 reps
65%
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Box Squat (Barbell)
3
12 reps
RPE 6
3
Squat (Paused)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
5
10 reps
65%
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Box Squat (Barbell)
3
12 reps
RPE 6
3
Squat (Paused)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
3
6 reps
75%
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Box Squat (Barbell)
3
12 reps
RPE 6
3
Squat (Paused)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
3
10 reps
75%
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
85%
2
Box Squat (Barbell)
3
12 reps
RPE 6
3
Squat (Paused)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
1
6 reps
85%
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
85%
2
Box Squat (Barbell)
3
12 reps
RPE 6
3
Squat (Paused)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
1
10 reps
85%
5
Seated Pin Press (Barbell)
3
12 reps
RPE 6
6
Seated Overhead Press (Barbell)
3
12 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
4 Reps
65%
2
Squat (Barbell)
5 Sets
4 Reps
65%
3
Bench Press (Paused)
3 Sets
12 Reps
@6
4
Squat (Paused)
3 Sets
12 Reps
@6
5
Box Squat (Barbell)
3 Sets
12 Reps
@6
6
Pin Press Bench (Barbell)
3 Sets
12 Reps
@6
Day 2
1
Deadlift (Barbell)
5 Sets
4 Reps
65%
2
Overhead Press (Barbell)
5 Sets
4 Reps
65%
3
Deadlift (Paused)
3 Sets
8 Reps
@6
4
Deficit Deadlift (Barbell)
3 Sets
8 Reps
@6
5
Seated Pin Press (Barbell)
3 Sets
12 Reps
@6
6
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@6
Day 4
1
Squat (Barbell)
5 Sets
6 Reps
65%
2
Box Squat (Barbell)
3 Sets
12 Reps
@6
3
Squat (Paused)
3 Sets
12 Reps
@6
4
Overhead Press (Barbell)
5 Sets
6 Reps
65%
5
Seated Pin Press (Barbell)
3 Sets
12 Reps
@6
6
Seated Overhead Press (Barbell)
3 Sets
12 Reps
@6
Day 3
1
Power Clean
5 Sets
5 Reps
65%
2
Bench Press (Barbell)
5 Sets
6 Reps
65%
3
Power Shrug
3 Sets
8 Reps
@6
4
Pin Press Bench (Barbell)
3 Sets
12 Reps
@6
5
Bench Press (Paused)
3 Sets
12 Reps
@6
6
Clean Pull
3 Sets
12 Reps
@6