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Begginer Powerlifting Entry Program

by totaless

Program Description

This plan was created for people looking to try their hand at powerlifting.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 09, 2025 01:35
  • Last Edited
    Nov 09, 2025 10:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.6%
Glutes
12.5%
Quadriceps
11.4%
Triceps
11.1%
Front Delts
11.1%
Upper Back
9.1%
Chest
9%
Lats
6.9%
Abs
6.8%
Adductors
3.2%
Middle Delts
2.2%
Biceps
1.7%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
77.5%
67.5%
2
Larsen Press (Barbell)
4
6-8 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
80%
70%
2
Larsen Press (Barbell)
4
6-8 reps
67.5%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
82.5%
72.5%
2
Larsen Press (Barbell)
4
6-8 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
85%
75%
2
Larsen Press (Barbell)
4
6-8 reps
72.5%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
60%
2
Larsen Press (Barbell)
2
6-8 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 6
4
Hanging Leg Raise
2
12-15 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
87.5%
77.5%
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
90%
80%
2
Larsen Press (Barbell)
3
6-8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
75%
70%
2
Bench Press (Barbell)
1
1
1 reps
1 reps
75%
70%
3
Deadlift (Barbell)
1
1
1 reps
1 reps
75%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
60%
2
Bench Press (Barbell)
1
3
5 reps
5 reps
77.5%
67.5%
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Barbell Row
5
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
62.5%
2
Bench Press (Barbell)
1
3
5 reps
5 reps
80%
70%
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Barbell Row
5
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
65%
2
Bench Press (Barbell)
1
3
5 reps
5 reps
82.5%
72.5%
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Barbell Row
5
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
67.5%
2
Bench Press (Barbell)
1
3
5 reps
5 reps
85%
75%
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Barbell Row
5
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
55%
2
Bench Press (Barbell)
2
3 reps
60%
3
Military Press (Barbell)
2
8-10 reps
RPE 6
4
Barbell Row
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
2
3 reps
3 reps
87.5%
77.5%
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Barbell Row
5
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
2
3 reps
3 reps
90%
80%
3
Military Press (Barbell)
3
8-10 reps
RPE 8
4
Barbell Row
5
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
80%
70%
2
Bench Press (Barbell)
1
1
1 reps
1 reps
80%
70%
3
Deadlift (Barbell)
1
1
1 reps
1 reps
80%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
77.5%
67.5%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Glute-Ham Raise
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Glute-Ham Raise
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
82.5%
72.5%
2
Bench Press (Close Grip)
4
6 reps
72.5%
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Glute-Ham Raise
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
75%
2
Bench Press (Close Grip)
4
6 reps
75%
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Glute-Ham Raise
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
60%
2
Bench Press (Close Grip)
4
6 reps
65%
3
Lat Pulldown
2
10-12 reps
RPE 6
4
Glute-Ham Raise
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
3 reps
87.5%
77.5%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Glute-Ham Raise
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
3 reps
90%
80%
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Glute-Ham Raise
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
77.5%
67.5%
67.5%
67.5%
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
65%
65%
65%
65%
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
Day 2
1
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
60%
60%
60%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
77.5%
67.5%
67.5%
67.5%
3
Military Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
@8-9
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
77.5%
67.5%
67.5%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
@8
4
Glute-Ham Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9