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BoostcampPNG

Apolo AI

by Apolo C.
1 athletes joined

Program Description

Minimalist 6 days a week powerlifting program

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 01, 2024 04:03
  • Last Edited
    Aug 11, 2024 05:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Quadriceps
12.9%
Chest
11.4%
Glutes
10%
Front Delts
10%
Hamstrings
7.1%
Lats
7.1%
Middle Delts
7.1%
Upper Back
5.7%
Abs
4.3%
Adductors
2.9%
Biceps
2.9%
Lower Back
2.9%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Pull-Up (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Dip (Assisted)
4
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
-
2
Overhead Press (Barbell)
4
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Pull-Up (Assisted)
4 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Dip (Assisted)
4 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Overhead Press (Barbell)
4 Sets
5 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
-
2
Pull-Up (Assisted)
4 Sets
8 Reps
-
Day 5
1
Bench Press (Barbell)
4 Sets
5 Reps
-
2
Dip (Assisted)
4 Sets
8 Reps
-
Day 6
1
Deadlift (Barbell)
4 Sets
5 Reps
-
2
Overhead Press (Barbell)
4 Sets
5 Reps
-