Program Description
Unleash your strength with the 12 Weeks Powerlifting Program designed by PHM John. This comprehensive program spans 12 weeks, featuring 48 intense sessions that focus on building raw power and muscle through a combination of squats, deadlifts, and bench presses. Each workout is crafted for intermediate to advanced lifters, ensuring you push your limits while honing your technique. With a full gym setup required, you'll engage in targeted exercises that maximize your progress and elevate your performance. Get ready to lift heavy and transform your physique!
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMar 11, 2026 12:43
- Last EditedMar 11, 2026 11:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Glutes
13.8%
Hamstrings
13.8%
Triceps
10.6%
Chest
8.5%
Front Delts
8.5%
Abs
7.9%
Upper Back
7.6%
Lats
5%
Adductors
3.1%
Lower Back
2.9%
Biceps
2.5%
Rear Delts
1.3%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Low Bar)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
8 reps
RPE 6
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
8 reps
RPE 6
RPE 7
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
RPE 6
RPE 8.5
2
Squat (Paused)
2
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 8
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 8
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 8
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
8 reps
RPE 6
RPE 8
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
8 reps
RPE 6
RPE 8
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
8 reps
RPE 6
RPE 8
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
8 reps
RPE 6
RPE 8
2
Larsen Press (Barbell)
2
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
1 reps
5 reps
RPE 7
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 6
RPE 8.5
2
Larsen Press (Barbell)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8.5
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Deadlift (Deficit)
3
4 reps
RPE 7
3
Pendlay Row
4
8 reps
RPE 8
4
Plank (Weighted)
3
45 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Deadlift (Deficit)
3
4 reps
RPE 7
3
Pendlay Row
4
8 reps
RPE 8
4
Plank (Weighted)
3
45 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Deadlift (Deficit)
3
4 reps
RPE 7
3
Pendlay Row
4
8 reps
RPE 8
4
Plank (Weighted)
3
45 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 7
2
Deadlift (Deficit)
2
4 reps
RPE 7
3
Pendlay Row
4
8 reps
RPE 8
4
Plank (Weighted)
3
45 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 7
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 7
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 7
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 7
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 6
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Deadlift (Deficit)
2
3 reps
RPE 7
3
Pendlay Row
4
6 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6 reps
RPE 7
2
Tempo Squat (Barbell)
2
5 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 9
4
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4 reps
RPE 8
2
Squat (Paused)
2
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Squat (Paused)
3
3 reps
RPE 7
3
Pull-Up (Bodyweight)
4
10 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Close Grip)3 Sets
6 Reps
@7
2
Tempo Squat (Barbell)3 Sets
5 Reps
@7
3
Pull-Up (Bodyweight)4 Sets
10 Reps
@9
4
Tricep Extension (Cable)4 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)1 Set
3 Sets
1 Reps
8 Reps
@6
@7
2
Squat (Paused)3 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
Day 2
1
Bench Press (Paused)1 Set
4 Sets
1 Reps
8 Reps
@6
@8
2
Larsen Press (Barbell)3 Sets
8 Reps
@8
3
Dip (Weighted)3 Sets
8 Reps
@8
4
Face Pull4 Sets
15 Reps
@10
Day 3
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Deadlift (Deficit)3 Sets
4 Reps
@7
3
Pendlay Row4 Sets
8 Reps
@8
4
Plank (Weighted)3 Sets
45 Reps
@9