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7 Week Powerlifting Program

by Vishal
41 athletes joined
5.0
(1 rating)

Program Description

This program is for beginner and intermediate lifters. The exercise selection are almost similar to Candito's 6 week program. Do not follow this program in a cutting phase. Use it when bulking aur maintaining weight. The program contains rep ranges, you can do reps anywhere between those ranges. It is adviced to keep atleast one rep in reserve. Stick to lower limit if not confident or low on energy. Don't push too much, you'll break your PR's at the end of the program.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 22, 2024 12:07
  • Last Edited
    Jul 10, 2024 02:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
14.1%
Lats
13.3%
Upper Back
12.3%
Quadriceps
9.9%
Triceps
9.2%
Glutes
9%
Hamstrings
8.1%
Front Delts
7.8%
Biceps
6%
Lower Back
3.3%
Abs
3%
Adductors
2.8%
Middle Delts
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
3
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-8 reps
75%
2
Deadlift (Barbell)
3
7-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
3
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
80%
2
Deadlift (Barbell)
3
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-4 reps
90%
2
Deadlift (Barbell)
3
3-4 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
95%
2
Deadlift (Barbell)
3
1-2 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
75%
2
Bent Over Row (Barbell)
2
2
10-12 reps
8-10 reps
-
-
3
Incline Bench Press (Dumbbell)
1
2
10-12 reps
8-10 reps
-
-
4
Lat Pulldown
1
2
10-12 reps
8-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bent Over Row (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Lat Pulldown
1
2
8-10 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
85%
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lat Pulldown
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
90%
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lat Pulldown
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-2 reps
95%
2
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lat Pulldown
1
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
75%
2
Bent Over Row (Barbell)
2
2
10-12 reps
8-10 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
8-10 reps
-
-
4
Lat Pulldown
1
2
10-12 reps
8-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-8 reps
80%
2
Bent Over Row (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Lat Pulldown
1
2
8-10 reps
6-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-5 reps
85%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
95%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
85%
2
Romanian Deadlift (Barbell)
1
2
8-10 reps
6-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-8 reps
75%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-8 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
85%
2
Bent Over Row (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Lat Pulldown
1
2
8-10 reps
6-8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-2 reps
95%
2
Bent Over Row (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Lat Pulldown
1
2
8-10 reps
6-8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1-2 reps
85%
2
Bent Over Row (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Lat Pulldown
1
2
8-10 reps
6-8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
3
10-12 reps
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7-8 reps
75%
2
Bent Over Row (Barbell)
2
2
10-12 reps
8-10 reps
-
-
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-8 reps
80%
2
Bent Over Row (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
4
Lat Pulldown
1
2
8-10 reps
6-8 reps
-
-
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Deadlift (Barbell)
3 Sets
6 Reps
75%
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jaxon R.Age 16, Man
a year ago
4 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
great👍🏽