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 EditedJul 05, 2025 04:21
Summary
Unleash your strength with this comprehensive 12 Week Powerlifting Program, designed for dedicated lifters looking to elevate their performance. Committing just four days a week, you'll focus on key lifts like the squat, deadlift, and bench press, utilizing a blend of intensity and volume to maximize gains. Each session is structured to enhance your technique and build muscle, ensuring you push past your limits. Get ready to transform your powerlifting journey and achieve the results you've always wanted!
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
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
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