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70s Powerlifter - Base Phase Mod. 1 + Arm Day

by Kaustubh H.
27 athletes joined

Program Description

70s Powerlifter by Alexander Bromley tweaked for a tall guy with skinny arms. With Arm Day: M,T,Th,F,Sa Without Arm Day: M,T,Th,F

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 02, 2024 03:51
  • Last Edited
    Jun 18, 2025 12:17

Summary

Unleash your inner strength with the 70s Powerlifter - Base Phase Mod. 1 + Arm Day program! Over 10 weeks, this 5-day-a-week regimen focuses on foundational lifts like the bench press, squat, and deadlift, while integrating targeted arm workouts to enhance your upper body strength. Each session combines high-rep sets with varied intensities, ensuring you build muscle and power effectively. Equip yourself with a full gym and get ready to elevate your lifting game to new heights!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
10 reps
60%
1B
Pull-Up (Neutral Grip, Weighted)
3
8 reps
-
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Incline Bench Press (Barbell)
2
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
10 reps
65%
1B
Pull-Up (Neutral Grip, Weighted)
4
8 reps
-
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
-
5
Bicep Curl (EZ Bar)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
10 reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
5
8 reps
-
2
Bench Press (Close Grip)
4
10 reps
RPE 9
3
Incline Bench Press (Barbell)
4
10 reps
RPE 9
4
Chest Supported Row (Machine)
5
15 reps
-
5
Bicep Curl (EZ Bar)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8 reps
65%
1B
Pull-Up (Neutral Grip, Weighted)
2
10 reps
-
2
Bench Press (Close Grip)
2
8 reps
RPE 7
3
Incline Bench Press (Barbell)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
3
10 reps
-
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
8 reps
75%
1B
Pull-Up (Neutral Grip, Weighted)
4
10 reps
-
2
Bench Press (Close Grip)
4
8 reps
RPE 9
3
Incline Bench Press (Barbell)
5
8 reps
RPE 9
4
Chest Supported Row (Machine)
5
12 reps
-
5
Bicep Curl (EZ Bar)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
70%
1B
Pull-Up (Neutral Grip, Weighted)
5
10 reps
-
2
Bench Press (Close Grip)
2
6 reps
RPE 7
3
Incline Bench Press (Barbell)
2
6 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5 reps
75%
1B
Pull-Up (Neutral Grip, Weighted)
2
12 reps
-
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
5 reps
80%
1B
Pull-Up (Neutral Grip, Weighted)
3
12 reps
-
2
Bench Press (Close Grip)
4
6 reps
RPE 9
3
Incline Bench Press (Barbell)
4
6 reps
RPE 9
4
Chest Supported Row (Machine)
5
10 reps
-
5
Bicep Curl (EZ Bar)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Squat (Low Bar)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
60%
2
Safety Bar Squat
2
10 reps
RPE 7
3
Front Squat (Barbell)
2
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
15 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
65%
2
Safety Bar Squat
3
10 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
4
15 reps
-
5
Seated Hamstring Curl
4
15 reps
-
6
Decline Sit Up (Weighted)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
70%
2
Safety Bar Squat
4
10 reps
RPE 9
3
Front Squat (Barbell)
4
10 reps
RPE 9
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Seated Hamstring Curl
5
15 reps
-
6
Decline Sit Up (Weighted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
65%
2
Safety Bar Squat
2
8 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Wide Grip Lat Pulldown
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Decline Sit Up (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
70%
2
Safety Bar Squat
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
4
12 reps
-
5
Seated Hamstring Curl
4
12 reps
-
6
Decline Sit Up (Weighted)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
75%
2
Safety Bar Squat
4
8 reps
RPE 9
3
Front Squat (Barbell)
4
8 reps
RPE 9
4
Wide Grip Lat Pulldown
5
12 reps
-
5
Seated Hamstring Curl
5
12 reps
-
6
Decline Sit Up (Weighted)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Safety Bar Squat
2
6 reps
RPE 7
3
Front Squat (Barbell)
2
6 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Decline Sit Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Safety Bar Squat
3
6 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Wide Grip Lat Pulldown
4
10 reps
-
5
Seated Hamstring Curl
4
10 reps
-
6
Decline Sit Up (Weighted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
80%
2
Safety Bar Squat
4
6 reps
RPE 9
3
Front Squat (Barbell)
4
6 reps
RPE 9
4
Wide Grip Lat Pulldown
5
10 reps
-
5
Seated Hamstring Curl
5
10 reps
-
6
Decline Sit Up (Weighted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Push Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
10 reps
60%
2
Military Press (Barbell)
2
10 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 7
4
Lying Tricep Extension (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
10 reps
65%
2
Military Press (Barbell)
3
10 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
4
Lying Tricep Extension (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
10 reps
70%
2
Military Press (Barbell)
4
10 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 9
4
Lying Tricep Extension (Barbell)
5
12 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
65%
2
Military Press (Barbell)
2
8 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
2
8 reps
RPE 7
4
Lying Tricep Extension (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
8 reps
70%
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Lying Tricep Extension (Barbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
8 reps
75%
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 9
4
Lying Tricep Extension (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
12 reps
-
6
Lateral Raise (Dumbbell)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
70%
2
Military Press (Barbell)
2
6 reps
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 7
4
Lying Tricep Extension (Barbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
75%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
4
Lying Tricep Extension (Barbell)
4
8 reps
-
5
Tricep Pushdown (Cable)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
80%
2
Military Press (Barbell)
4
6 reps
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 9
4
Lying Tricep Extension (Barbell)
5
8 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
60%
2
Snatch Grip Deadlift
2
10 reps
RPE 7
3
Good Morning
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
65%
2
Snatch Grip Deadlift
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
4
10 reps
-
4
Single Arm Row (Dumbbell)
4
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
15 reps
-
6
Lying Leg Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
70%
2
Snatch Grip Deadlift
4
10 reps
RPE 9
3
Bent Over Row (Barbell)
5
10 reps
-
4
Single Arm Row (Dumbbell)
5
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
5
15 reps
-
6
Lying Leg Raise
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Snatch Grip Deadlift
2
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
6
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Snatch Grip Deadlift
3
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
-
4
Single Arm Row (Dumbbell)
4
12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
12 reps
-
6
Lying Leg Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
75%
2
Snatch Grip Deadlift
4
8 reps
RPE 9
3
Bent Over Row (Barbell)
5
8 reps
-
4
Single Arm Row (Dumbbell)
5
12 reps
-
5
Reverse Bicep Curl (EZ Bar)
5
12 reps
-
6
Lying Leg Raise
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Snatch Grip Deadlift
2
6 reps
RPE 7
3
Bent Over Row (Barbell)
3
6 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
6
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Snatch Grip Deadlift
3
6 reps
RPE 8
3
Bent Over Row (Barbell)
4
6 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
6
Lying Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Snatch Grip Deadlift
4
6 reps
RPE 9
3
Bent Over Row (Barbell)
5
6 reps
-
4
Single Arm Row (Dumbbell)
5
10 reps
-
5
Reverse Bicep Curl (EZ Bar)
5
10 reps
-
6
Lying Leg Raise
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
6-12 reps
-
2
Alternating Dumbbell Curl
4
6-12 reps
-
3
Single Arm Pushdown
3
8-15 reps
-
4
Incline Curl (Dumbbell)
3
8-15 reps
-
5
Tricep Extension (Barbell)
3
8-15 reps
-
6
Upright Row (Cable)
4
8-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
60%
1B
Pull-Up (Neutral Grip, Weighted)
3 Sets
8 Reps
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2
Bench Press (Close Grip)
2 Sets
10 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
15 Reps
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5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
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Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
60%
2
Safety Bar Squat
2 Sets
10 Reps
@7
3
Front Squat (Barbell)
2 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
15 Reps
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5
Seated Hamstring Curl
3 Sets
15 Reps
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6
Decline Sit Up (Weighted)
3 Sets
15 Reps
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Day 3
1
Push Press (Barbell)
3 Sets
10 Reps
60%
2
Military Press (Barbell)
2 Sets
10 Reps
@7
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@7
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
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5
Tricep Pushdown (Cable)
3 Sets
15 Reps
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6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
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Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Snatch Grip Deadlift
2 Sets
10 Reps
@7
3
Good Morning
2 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
10 Reps
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5
Single Arm Row (Dumbbell)
3 Sets
15 Reps
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6
Decline Sit Up (Weighted)
3 Sets
15 Reps
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Day 5
1
JM Press (Smith Machine)
4 Sets
6-12 Reps
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2
Alternating Dumbbell Curl
4 Sets
6-12 Reps
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3
Single Arm Pushdown
3 Sets
8-15 Reps
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4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
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5
Tricep Extension (Barbell)
3 Sets
8-15 Reps
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6
Upright Row (Cable)
4 Sets
8-15 Reps
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