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70s powerlifter - Beginner modified - Base phase

by Bastien Rousselot
5 athletes joined
5.0
(1 rating)

Program Description

Strength and mass for begginers, using barbells and some isolation, using Alexander Bromley's 70s Powerlifter program as a base. I am neither a coach or a pro, I made this program for myself and friends.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2024 06:48
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unlock your strength potential with the "70s Powerlifter - Beginner Modified - Base Phase" program! Over the course of 9 weeks, you'll engage in a focused, three-day-a-week training regimen designed to build a solid foundation in powerlifting. Each session emphasizes key lifts like the bench press and deadlift, incorporating progressive overload techniques to ensure continuous improvement. With expert guidance on form and intensity, you'll develop not only strength but also confidence in your lifting abilities. Get ready to lift heavy and transform your physique!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
RPE 8
2
High Bar Squat (Barbell)
2
10 reps
RPE 6-7
3
Front Squat (Barbell)
2
10 reps
RPE 6-7
4
Hip Thrust (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
10 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
10 reps
RPE 6-7
3
Front Squat (Barbell)
3
10 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
10 reps
RPE 8-10
2
High Bar Squat (Barbell)
4
10 reps
RPE 6-7
3
Front Squat (Barbell)
4
10 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
High Bar Squat (Barbell)
2
8 reps
RPE 6-7
3
Front Squat (Barbell)
2
8 reps
RPE 6-7
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
RPE 8-9
2
High Bar Squat (Barbell)
3
8 reps
RPE 6-7
3
Front Squat (Barbell)
3
8 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
8 reps
RPE 8-10
2
High Bar Squat (Barbell)
4
8 reps
RPE 6-7
3
Front Squat (Barbell)
4
8 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
6 reps
RPE 6-7
3
Front Squat (Barbell)
3
6 reps
RPE 6-7
4
Hip Thrust (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
RPE 8-9
2
High Bar Squat (Barbell)
4
6 reps
RPE 6-7
3
Front Squat (Barbell)
4
6 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8-10
2
High Bar Squat (Barbell)
5
6 reps
RPE 6-7
3
Front Squat (Barbell)
5
6 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Wide Grip)
2
10 reps
RPE 6-7
3
Overhead Press (Barbell)
2
10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8-9
2
Bench Press (Wide Grip)
3
10 reps
RPE 6-7
3
Overhead Press (Barbell)
3
10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8-10
2
Bench Press (Wide Grip)
4
10 reps
RPE 6-7
3
Overhead Press (Barbell)
4
10 reps
RPE 6-7
4
Tricep Pushdown (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Wide Grip)
2
8 reps
RPE 6-7
3
Overhead Press (Barbell)
2
8 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8-9
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-7
3
Overhead Press (Barbell)
3
8 reps
RPE 6-7
4
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 8-10
2
Bench Press (Wide Grip)
4
8 reps
RPE 6-7
3
Overhead Press (Barbell)
4
8 reps
RPE 6-7
4
Tricep Pushdown (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Wide Grip)
3
6 reps
RPE 6-7
3
Overhead Press (Barbell)
3
6 reps
RPE 6-7
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8-9
2
Bench Press (Wide Grip)
4
6 reps
RPE 6-7
3
Overhead Press (Barbell)
4
6 reps
RPE 6-7
4
Tricep Pushdown (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8-10
2
Bench Press (Wide Grip)
5
6 reps
RPE 6-7
3
Overhead Press (Barbell)
5
6 reps
RPE 6-7
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-7
3
Barbell Row
2
10 reps
RPE 6-7
4
Lat Pulldown
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
3
Barbell Row
3
10 reps
RPE 6-7
4
Lat Pulldown
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-7
3
Barbell Row
4
10 reps
RPE 6-7
4
Lat Pulldown
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6-7
3
Barbell Row
2
8 reps
RPE 6-7
4
Lat Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7
3
Barbell Row
3
8 reps
RPE 6-7
4
Lat Pulldown
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6-7
3
Barbell Row
4
8 reps
RPE 6-7
4
Lat Pulldown
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
3
Barbell Row
3
6 reps
RPE 6-7
4
Lat Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6-7
3
Barbell Row
4
6 reps
RPE 6-7
4
Lat Pulldown
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
5
6 reps
RPE 6-7
3
Barbell Row
5
6 reps
RPE 6-7
4
Lat Pulldown
5
10 reps
-
Week 1
1 / 9 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6-7
3
Barbell Row
2 Sets
10 Reps
@6-7
4
Lat Pulldown
3 Sets
15 Reps
-
Day 1
1
Squat (Low Bar)
3 Sets
10 Reps
@8
2
High Bar Squat (Barbell)
2 Sets
10 Reps
@6-7
3
Front Squat (Barbell)
2 Sets
10 Reps
@6-7
4
Hip Thrust (Barbell)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6-7
3
Overhead Press (Barbell)
2 Sets
10 Reps
@6-7
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-