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Powerlifting Starter Program

by Jimy D.

Program Description

Build strength and size

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 25, 2025 04:23
  • Last Edited
    Jun 18, 2025 08:58

Summary

Kickstart your powerlifting journey with this comprehensive 5-week program designed for beginners. Train three days a week, focusing on essential lifts like the squat, bench press, and deadlift, while incorporating accessory movements to build strength and technique. Each session is structured to progressively challenge you, ensuring you develop the foundational skills needed for success in powerlifting. Embrace the grind and watch your strength soar as you lay the groundwork for your lifting future!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Split Squat (Dumbbell)
2
8 reps
RPE 7
4
Single Arm Iso Row
3
10 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 9
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
40%
2
Bench Press (Barbell)
5
5 reps
40%
3
Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Hip Thrust (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
40%
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Leg Press
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 8
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 9
2
Tempo Squat (Barbell)
3
5 reps
RPE 9
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
40%
2
Tempo Squat (Barbell)
3
5 reps
40%
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
@6
2
Bench Press (Barbell)
5 Sets
5 Reps
@6
3
Split Squat (Dumbbell)
2 Sets
8 Reps
@7
4
Single Arm Iso Row
3 Sets
10 Reps
@8
5
Hamstring Curl
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
5
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
7 Reps
@6
2
Tempo Squat (Barbell)
3 Sets
5 Reps
@6
3
Leg Press
3 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10 Reps
@8