logo
BoostcampPNG

70s Powerlifter - Beginner Modified - Peak phase

by Bastien Rousselot
6 athletes joined

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. Please make sure you have completed at least one cycle of the base phase before going on to this phase. At the end of this phase, you'll have a true 1RM which you can then use to complete percentile based programs.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2024 03:32
  • Last Edited
    Jun 18, 2025 11:42

Summary

Embark on a transformative 9-week journey with the 70s Powerlifter - Beginner Modified - Peak Phase program. Designed for those ready to elevate their strength training, this program focuses on foundational lifts like squats and bench presses, utilizing a structured approach that emphasizes technique and intensity. With three training days per week, you'll build muscle and power through a mix of competition-style lifts and modified exercises, ensuring you develop the skills necessary for peak performance. Get ready to push your limits and achieve your lifting goals!
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 6-7
3
Pin Squat
5
5 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8
2
Squat (Paused)
4
5 reps
RPE 6-7
3
Pin Squat
4
5 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 10
2
Squat (Paused)
3
5 reps
RPE 6-7
3
Pin Squat
3
5 reps
RPE 6-7
4
Hip Thrust (Barbell)
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
RPE 8
2
Squat (Paused)
5
4 reps
RPE 6-7
3
Pin Squat
5
4 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 8
2
Squat (Paused)
4
4 reps
RPE 6-7
3
Pin Squat
4
4 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 10
2
Squat (Paused)
3
4 reps
RPE 6-7
3
Pin Squat
3
4 reps
RPE 6-7
4
Hip Thrust (Barbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
RPE 8
2
Squat (Paused)
5
3 reps
RPE 6-7
3
Pin Squat
5
3 reps
RPE 6-7
4
Hip Thrust (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
RPE 8
2
Squat (Paused)
4
3 reps
RPE 6-7
3
Pin Squat
4
3 reps
RPE 6-7
4
Hip Thrust (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Squat (Paused)
3
3 reps
RPE 6-7
3
Pin Squat
3
3 reps
RPE 6-7
4
Hip Thrust (Barbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bench Press (Paused)
5
5 reps
RPE 6-7
3
Pin Press Bench (Barbell)
5
5 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
4
5 reps
RPE 6-7
3
Pin Press Bench (Barbell)
4
5 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
RPE 6-7
3
Pin Press Bench (Barbell)
3
5 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8
2
Bench Press (Paused)
5
4 reps
RPE 6-7
3
Pin Press Bench (Barbell)
5
4 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Bench Press (Paused)
4
4 reps
RPE 6-7
3
Pin Press Bench (Barbell)
4
4 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
4 reps
RPE 6-7
3
Pin Press Bench (Barbell)
3
4 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 8
2
Bench Press (Paused)
5
3 reps
RPE 6-7
3
Pin Press Bench (Barbell)
5
3 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Bench Press (Paused)
4
3 reps
RPE 6-7
3
Pin Press Bench (Barbell)
4
3 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
3 reps
RPE 6-7
3
Pin Press Bench (Barbell)
3
3 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Deadlift (Paused)
5
5 reps
RPE 6-7
3
Rack Pull (Barbell)
5
5 reps
RPE 6-7
4
Seated Row (Cable)
5
9 reps
-
5
Lat Pulldown
5
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Deadlift (Paused)
4
5 reps
RPE 6-7
3
Rack Pull (Barbell)
4
5 reps
RPE 6-7
4
Seated Row (Cable)
4
9 reps
-
5
Lat Pulldown
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Deadlift (Paused)
3
5 reps
RPE 6-7
3
Rack Pull (Barbell)
3
5 reps
RPE 6-7
4
Seated Row (Cable)
2
9 reps
-
5
Lat Pulldown
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 8
2
Deadlift (Paused)
5
4 reps
RPE 6-7
3
Rack Pull (Barbell)
5
4 reps
RPE 6-7
4
Seated Row (Cable)
5
7 reps
-
5
Lat Pulldown
5
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Deadlift (Paused)
4
4 reps
RPE 6-7
3
Rack Pull (Barbell)
4
4 reps
RPE 6-7
4
Seated Row (Cable)
4
7 reps
-
5
Lat Pulldown
4
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Deadlift (Paused)
3
4 reps
RPE 6-7
3
Rack Pull (Barbell)
3
4 reps
RPE 6-7
4
Seated Row (Cable)
2
7 reps
-
5
Lat Pulldown
2
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 8
2
Deadlift (Paused)
5
3 reps
RPE 6-7
3
Rack Pull (Barbell)
5
3 reps
RPE 6-7
4
Seated Row (Cable)
5
5 reps
-
5
Lat Pulldown
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 8
2
Deadlift (Paused)
4
3 reps
RPE 6-7
3
Rack Pull (Barbell)
4
3 reps
RPE 6-7
4
Seated Row (Cable)
4
5 reps
-
5
Lat Pulldown
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Paused)
3
3 reps
RPE 6-7
3
Rack Pull (Barbell)
3
3 reps
RPE 6-7
4
Seated Row (Cable)
2
5 reps
-
5
Lat Pulldown
2
5 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
@8
2
Squat (Paused)
5 Sets
5 Reps
@6-7
3
Pin Squat
5 Sets
5 Reps
@6-7
4
Hip Thrust (Barbell)
5 Sets
9 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@8
2
Bench Press (Paused)
5 Sets
5 Reps
@6-7
3
Pin Press Bench (Barbell)
5 Sets
5 Reps
@6-7
4
Lateral Raise (Dumbbell)
5 Sets
9 Reps
-
Day 3
1
Deadlift (Barbell)
5 Sets
3 Reps
@8
2
Deadlift (Paused)
5 Sets
5 Reps
@6-7
3
Rack Pull (Barbell)
5 Sets
5 Reps
@6-7
4
Seated Row (Cable)
5 Sets
9 Reps
-
5
Lat Pulldown
5 Sets
9 Reps
-