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The Silverback

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Program Description

**The Silverback** is a comprehensive 10-week powerlifting program designed for advanced lifters looking to maximize their strength and performance. With 37 training sessions, this program emphasizes key lifts like the bench press, squat, and deadlift, integrating accessory work to enhance muscle growth and stability. Each workout is structured to take about 90 minutes, ensuring you have ample time to focus on technique and intensity. Equip yourself with a full gym and prepare to unleash your inner beast as you tackle this challenging and rewarding regimen!

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 30, 2025 01:35
  • Last Edited
    Nov 30, 2025 12:51
Muscle Engagement
Front
Back
MuscleSet
Chest
10.8%
Quadriceps
9.8%
Triceps
9.4%
Upper Back
9.4%
Front Delts
9.3%
Lats
8.7%
Hamstrings
8%
Glutes
7.8%
Biceps
6.9%
Middle Delts
5.4%
Lower Back
4.7%
Rear Delts
4%
Abs
2%
Calves
1.8%
Adductors
1%
Forearms
0.7%
Abductors
0.4%
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 7
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 7
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
2 reps
RPE 8
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
RPE 8
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
1 reps
RPE 9
3
Deadlift (Barbell)
1
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 7
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 7
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
2 reps
RPE 8
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
3 reps
RPE 8
RPE 6.5
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 6
2
Hack Squat
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 9
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
2
Shoulder Tro
3
30 reps
RPE 7
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Incline Chest Press (Machine)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
6
Standing Pullover (Cable)
3
12 reps
RPE 9.5
7
Pec Deck (Machine)
3
15 reps
RPE 9
8
Reverse Pec Deck
3
15 reps
RPE 9
9
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
10
Tricep Kickback
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 7
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 7
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
3 reps
RPE 8
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
T-Bar Row
3
12 reps
RPE 8
4
Back Extension
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@7
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
3 Reps
@7
@6.5
2
Hack Squat
3 Sets
6 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@9
6
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@7
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
T-Bar Row
3 Sets
12 Reps
@8
4
Back Extension
3 Sets
10 Reps
@9
5
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@9
2
Shoulder Tro
3 Sets
30 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
6
Standing Pullover (Cable)
3 Sets
12 Reps
@9.5
7
Pec Deck (Machine)
3 Sets
15 Reps
@9
8
Reverse Pec Deck
3 Sets
15 Reps
@9
9
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
10
Tricep Kickback
3 Sets
12 Reps
@9