Program Description
12-Week Powerlifting Program Each microcycle lasts three weeks, with an additional repetition each week. At the start of a new microcycle, reps are reset and weights are increased by 3%. On each primary day, there is a heavy single at increasing RPEs. Day 1 - Bench Primary + Squat Secondary Day 2 - Deadlift Primary + Bench Secondary Day 3 - Squat Primary + Bench Accessories Day 4 - Deadlift Secondary + Accessories After three microcycles, it heads into a three-week peaking cycle with the final test/competition day.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 24, 2025 12:51
- Last EditedJun 06, 2025 10:45
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
5
Squat (Low Bar)
3
3 reps
73%
6
Leg Extension
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
3
3 reps
74%
4
Tricep Rope Push Down (Cable)
4
9 reps
RPE 8
5
Squat (Low Bar)
3
4 reps
73%
6
Leg Extension
2
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
4 reps
74%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
5
Squat (Low Bar)
3
5 reps
73%
6
Leg Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Long Pause Bench Press
3
2 reps
77%
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
5
Squat (Low Bar)
3
3 reps
76%
6
Leg Extension
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Long Pause Bench Press
3
3 reps
77%
4
Tricep Rope Push Down (Cable)
4
9 reps
RPE 8
5
Squat (Low Bar)
3
4 reps
76%
6
Leg Extension
2
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Long Pause Bench Press
3
4 reps
77%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
5
Squat (Low Bar)
3
5 reps
76%
6
Leg Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Long Pause Bench Press
3
2 reps
80%
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
5
Squat (Low Bar)
3
3 reps
79%
6
Leg Extension
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Long Pause Bench Press
3
3 reps
80%
4
Tricep Rope Push Down (Cable)
4
9 reps
RPE 8
5
Squat (Low Bar)
3
4 reps
79%
6
Leg Extension
2
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Long Pause Bench Press
3
4 reps
80%
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
5
Squat (Low Bar)
3
5 reps
79%
6
Leg Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Long Pause Bench Press
2
2 reps
82%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
2
3 reps
81%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Long Pause Bench Press
2
2 reps
84%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
2
3 reps
83%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Bench Press (Barbell)
3
4 reps
73%
4
Bench Press (Close Grip)
3
4 reps
71%
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Bench Press (Barbell)
3
5 reps
73%
4
Bench Press (Close Grip)
3
5 reps
71%
5
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
6
Incline Curl (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Bench Press (Barbell)
3
6 reps
73%
4
Bench Press (Close Grip)
3
6 reps
71%
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Bench Press (Barbell)
3
4 reps
76%
4
Bench Press (Close Grip)
3
4 reps
74%
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
81%
3
Bench Press (Barbell)
3
5 reps
76%
4
Bench Press (Close Grip)
3
5 reps
74%
5
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
6
Incline Curl (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Bench Press (Barbell)
3
6 reps
76%
4
Bench Press (Close Grip)
3
6 reps
74%
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
84%
3
Bench Press (Barbell)
3
4 reps
79%
4
Bench Press (Close Grip)
3
4 reps
77%
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
84%
3
Bench Press (Barbell)
3
5 reps
79%
4
Bench Press (Close Grip)
3
5 reps
77%
5
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
6
Incline Curl (Dumbbell)
4
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
84%
3
Bench Press (Barbell)
3
6 reps
79%
4
Bench Press (Close Grip)
3
6 reps
77%
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
2 reps
86%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
4 reps
81%
5
Bench Press (Close Grip)
2
4 reps
79%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
2 reps
88%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
4 reps
83%
5
Bench Press (Close Grip)
2
4 reps
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
65%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
2
2 reps
78%
3
Tempo Squat (Barbell)
2
2 reps
74%
4
Larsen Press (Barbell)
3
6 reps
66%
5
Pec Deck (Machine)
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
2
3 reps
78%
3
Tempo Squat (Barbell)
2
3 reps
74%
4
Larsen Press (Barbell)
3
7 reps
66%
5
Pec Deck (Machine)
4
9 reps
RPE 8
6
Tricep Extension (Cable)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
2
4 reps
78%
3
Tempo Squat (Barbell)
2
4 reps
74%
4
Larsen Press (Barbell)
3
8 reps
66%
5
Pec Deck (Machine)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
2
2 reps
81%
3
Tempo Squat (Barbell)
2
2 reps
77%
4
Larsen Press (Barbell)
3
6 reps
69%
5
Pec Deck (Machine)
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
2
3 reps
81%
3
Tempo Squat (Barbell)
2
3 reps
77%
4
Larsen Press (Barbell)
3
7 reps
69%
5
Pec Deck (Machine)
4
9 reps
RPE 8
6
Tricep Extension (Cable)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
2
4 reps
81%
3
Tempo Squat (Barbell)
2
4 reps
77%
4
Larsen Press (Barbell)
3
8 reps
69%
5
Pec Deck (Machine)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
2
2 reps
84%
3
Tempo Squat (Barbell)
2
2 reps
80%
4
Larsen Press (Barbell)
3
6 reps
72%
5
Pec Deck (Machine)
4
8 reps
RPE 8
6
Tricep Extension (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
2
3 reps
84%
3
Tempo Squat (Barbell)
2
3 reps
80%
4
Larsen Press (Barbell)
3
7 reps
72%
5
Pec Deck (Machine)
4
9 reps
RPE 8
6
Tricep Extension (Cable)
4
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
2
4 reps
84%
3
Tempo Squat (Barbell)
2
4 reps
80%
4
Larsen Press (Barbell)
3
8 reps
72%
5
Pec Deck (Machine)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
2
2 reps
86%
3
Tempo Squat (Barbell)
2
2 reps
78%
4
Larsen Press (Barbell)
4
6 reps
76%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
2
2 reps
88%
3
Tempo Squat (Barbell)
2
2 reps
80%
4
Larsen Press (Barbell)
4
6 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
73%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Paused)
3
2 reps
78%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Lat Pulldown
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
73%
2
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
3
Deadlift (Paused)
3
3 reps
78%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 8
6
Lat Pulldown
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5 reps
73%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Paused)
3
4 reps
78%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
76%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Paused)
3
2 reps
81%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Lat Pulldown
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
76%
2
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
3
Deadlift (Paused)
3
3 reps
81%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 8
6
Lat Pulldown
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5 reps
76%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Paused)
3
4 reps
81%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
79%
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Paused)
3
2 reps
84%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Lat Pulldown
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
4 reps
79%
2
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
3
Deadlift (Paused)
3
3 reps
84%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Seated Row (Cable)
3
9 reps
RPE 8
6
Lat Pulldown
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5 reps
79%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Paused)
3
4 reps
84%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Lat Pulldown
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
3
2 reps
75%
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
4
Deadlift (Paused)
3
2 reps
86%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
3
2 reps
75%
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
4
Deadlift (Paused)
3
2 reps
86%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Reps
@6
2
Bench Press (Barbell)3 Sets
2 Reps
78%
3
Long Pause Bench Press3 Sets
2 Reps
74%
4
Tricep Rope Push Down (Cable)4 Sets
8 Reps
@8
5
Squat (Low Bar)3 Sets
3 Reps
73%
6
Leg Extension2 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)1 Set
1 Reps
@6
2
Deadlift (Barbell)3 Sets
2 Reps
78%
3
Bench Press (Barbell)3 Sets
4 Reps
73%
4
Bench Press (Close Grip)3 Sets
4 Reps
71%
5
Lateral Raise (Dumbbell)3 Sets
8 Reps
@8
6
Incline Curl (Dumbbell)4 Sets
8 Reps
@8
Day 3
1
Squat (Low Bar)1 Set
1 Reps
@6
2
Squat (Low Bar)2 Sets
2 Reps
78%
3
Tempo Squat (Barbell)2 Sets
2 Reps
74%
4
Larsen Press (Barbell)3 Sets
6 Reps
66%
5
Pec Deck (Machine)4 Sets
8 Reps
@8
6
Tricep Extension (Cable)4 Sets
8 Reps
@8
Day 4
1
Tempo Bench Press3 Sets
3 Reps
73%
2
Lateral Raise (Dumbbell)3 Sets
8 Reps
@8
3
Deadlift (Paused)3 Sets
2 Reps
78%
4
Romanian Deadlift (Barbell)2 Sets
6 Reps
@6
5
Seated Row (Cable)3 Sets
8 Reps
@8
6
Lat Pulldown3 Sets
8 Reps
@8