The powerlifting pro
"Unleash Your Strength: Build Power, Muscle, and Dominance" Focused around Squats, Bench Press, Clean and Press and Deadlifts
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 10 | 3 reps | 60% |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @8 |
| 3 | Seated Dip (Machine) | 2 | 50 reps | @8 |
| 4 | Pec Deck (Machine) | 1 | 20 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 5 | Lying Leg Raise | 1 | 50 reps | @10 |
| 6 | Russian Twist | 1 | 100 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Clean and Press | 10 | 3 reps | 60% |
| Superset | ||||
| 2A | Rear Delt Fly (Dumbbell) | 3 | 8 reps | @8 |
| 2B | Lateral Raise (Dumbbell) | 3 | 8 reps | @8 |
| 2C | Front Raise | 3 | 8 reps | @8 |
| 3 | Shoulder Press (Plate Loaded) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @9 | ||
| Superset | ||||
| 4A | Hammer Curl | 4 | 10 reps | @8 |
| 4B | Single Arm Pushdown | 4 | 10 reps | @8 |
| 5 | Decline Crunch | 1 | 50 reps | @10 |
| 6 | Plank | 3 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 10 | 3 reps | 60% |
| 2 | Leg Press (45 Degrees) | 1 | 100 reps | @8 |
| 3 | Leg Extension | 1 | 20 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 4 | Hip Thrust (Machine) | 2 | 10 reps | @7 |
| 1 | 6 reps | @7 | ||
| 5 | V-Up | 1 | 50 reps | @10 |
| 6 | Plank | 3 | 1 min | @10 |
| 7 | Lying Leg Raise | 1 | 50 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 10 | 3 reps | 60% |
| 2 | Bent Over Row (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Pull-Up (Assisted) | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Alternating Dumbbell Curl | 4 | 10 reps | @8 |
| 4B | V-Handle Tricep Pushdown (Cable) | 4 | 10 reps | @8 |
| 5 | Lying Leg Curl | 1 | 20 reps | @7 |
| 1 | 15 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 6 | Leg Raise (Captain's Chair) | 1 | 50 reps | @10 |
| 7 | Russian Twist | 1 | 100 reps | @10 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The powerlifting pro is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 weeks are fully unlocked.
This program is built around a full 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 80 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.
The powerlifting pro is structured around 4 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The powerlifting pro 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.
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