Off-Season Powerlifting
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 8 reps | 70% |
| 2 | Block Pull (Barbell) | 3 | 6 reps | @7 |
| 3 | Stiff Leg Deadlift | 2 | 10 reps | @8 |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Skull Crusher (Barbell) | 3 | 6–10 reps | @9 |
| 6 | Wrist Curls | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 10 reps | 67% |
| 2 | High Bar Squat (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Pin Press Bench (Barbell) | 3 | 8 reps | @7 |
| 4 | Upright Row (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Lat Pulldown | 3 | 8–15 reps | @9 |
| 6 | Back Extension | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps | 67% |
| 2 | Bench Press (Paused) | 4 | 6 reps | 75% |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 4 | Bent Over Row (Barbell) | 5 | 5 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 3 | 6–12 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 5 reps | 75% |
| 2 | Bench Press (Paused) | 3 | 5 reps | 75% |
| 3 | Deadlift (Barbell) | 3 | 5 reps | 75% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tempo Squat (Barbell) | 3 | 8 reps | 65% |
| 2 | Larsen Press (Barbell) | 3 | 12 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 6–8 reps | @9 |
| 4 | Pull-Up (Bodyweight) | 2 | AMRAP | — |
| 5 | Seated Row (Cable) | 3 | 6–12 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 3 | 8–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 8 reps | 68% |
| 2 | Bench Press (Barbell) | 3 | 8 reps | 68% |
| 3 | Deadlift (Paused) | 3 | 8 reps | 68% |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Off-Season Powerlifting is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage 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 120 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.
Off-Season Powerlifting is structured around 6 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Off-Season Powerlifting 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.
Get started
