70s Powerlifter - Base Phase Mod. 1 + Arm Day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 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 | @7 |
| 3 | Incline Bench Press (Barbell) | 2 | 10 reps | @7 |
| 4 | Chest Supported Row (Machine) | 3 | 15 reps | — |
| 5 | Bicep Curl (EZ Bar) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 10 reps | 60% |
| 2 | Safety Bar Squat | 2 | 10 reps | @7 |
| 3 | Front Squat (Barbell) | 2 | 10 reps | @7 |
| 4 | Wide Grip Lat Pulldown | 3 | 15 reps | — |
| 5 | Seated Hamstring Curl | 3 | 15 reps | — |
| 6 | Decline Sit Up (Weighted) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 3 | 10 reps | 60% |
| 2 | Military Press (Barbell) | 2 | 10 reps | @7 |
| 3 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 10 reps | @7 |
| 4 | Lying Tricep Extension (Barbell) | 3 | 12 reps | — |
| 5 | Tricep Pushdown (Cable) | 3 | 15 reps | — |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps | 60% |
| 2 | Snatch Grip Deadlift | 2 | 10 reps | @7 |
| 3 | Good Morning | 2 | 10 reps | @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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 70s Powerlifter - Base Phase Mod. 1 + Arm Day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full 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 90 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.
70s Powerlifter - Base Phase Mod. 1 + Arm Day is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
70s Powerlifter - Base Phase Mod. 1 + Arm Day 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
