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Reload full

by Apolo C.

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 03, 2026 12:18
  • Last Edited
    Feb 04, 2026 12:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Front Delts
11.2%
Quadriceps
10.2%
Glutes
10.2%
Hamstrings
10.2%
Abs
9.7%
Chest
7.1%
Middle Delts
6.1%
Lower Back
4.6%
Upper Back
4%
Lats
4%
Adductors
2.6%
Biceps
2.5%
Rear Delts
2%
Forearms
2%
Neck
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
2
5 reps
-
4
Renegade Row
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
2
6 reps
-
4
Renegade Row
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
3
5 reps
-
4
Renegade Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
2
1
6 reps
66 reps
-
-
4
Renegade Row
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
3
7 reps
-
4
Renegade Row
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
3
5 reps
-
4
Renegade Row
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bench Press (Paused)
5
5 reps
-
3
Sumo Deadlift (Barbell)
2
3 reps
-
4
Renegade Row
2
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
2
5 reps
-
4
Hanging Leg Raise
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
2
6 reps
-
4
Hanging Leg Raise
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Hanging Leg Raise
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
6 reps
-
4
Hanging Leg Raise
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
7 reps
-
4
Hanging Leg Raise
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Hanging Leg Raise
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Zercher Squat (Barbell)
5
5 reps
-
3
Incline Bench Press (Barbell)
2
3 reps
-
4
Hanging Leg Raise
2
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
2
5 reps
-
4
Chin-Up (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
2
6 reps
-
4
Chin-Up (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
3
5 reps
-
4
Chin-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Chin-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
3
7 reps
-
4
Chin-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
3
5 reps
-
4
Chin-Up (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Front Squat (Barbell)
2
3 reps
-
4
Chin-Up (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
4
5 reps
-
4
Hanging Leg Raise
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
4
6 reps
-
4
Hanging Leg Raise
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
6
5 reps
-
4
Hanging Leg Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
6
6 reps
-
4
Hanging Leg Raise
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
6
7 reps
-
4
Hanging Leg Raise
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
6
5 reps
-
4
Hanging Leg Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Deadlift (Paused)
5
5 reps
-
3
One Hand Dumbbell Press
4
3 reps
-
4
Hanging Leg Raise
2
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Paused)
5 Sets
5 Reps
-
3
Sumo Deadlift (Barbell)
2 Sets
5 Reps
-
4
Renegade Row
2 Sets
5 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Zercher Squat (Barbell)
5 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
5 Reps
-
4
Hanging Leg Raise
2 Sets
5 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Front Squat (Barbell)
2 Sets
5 Reps
-
4
Chin-Up (Bodyweight)
2 Sets
-
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Paused)
5 Sets
5 Reps
-
3
One Hand Dumbbell Press
4 Sets
5 Reps
-
4
Hanging Leg Raise
2 Sets
5 Reps
-