12 Weeks Powerlifting Program, PHM John.
Unleash your strength in 12 weeks—transform your powerlifting game and build a physique that commands respect. Let’s lift heavy and rise together!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | 1 rep | @6 |
| 3 | 5 reps | @7 | ||
| 2 | Larsen Press (Barbell) | 4 | 6 reps | @8 |
| 3 | Leg Press (45 Degrees) | 3 | 10 reps | @7 |
| 4 | Shoulder Press (Machine) | 3 | 10 reps | @8 |
| 5 | Tricep Extension (Cable) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | @6 |
| 3 | 4 reps | @7 | ||
| 2 | Pull-Up (Bodyweight) | 3 | 8 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | @7 |
| 4 | Chest Supported Row (Machine) | 3 | 10 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 1 rep | @6 |
| 4 | 5 reps | @8 | ||
| 2 | Squat (Paused) | 3 | 4 reps | @7.5 |
| 3 | Dip (Weighted) | 3 | 8 reps | @8 |
| 4 | Reverse Pec Deck | 3 | 15 reps | @8 |
| 5 | Abs Crunch (Bodyweight) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Deficit) | 2 | 5 reps | @7 |
| 1 | 4 reps | @7 | ||
| 2 | Bench Press (Close Grip) | 3 | 8 reps | @8 |
| 3 | Face Pull | 3 | 12 reps | @8 |
| 4 | Seated Hamstring Curl | 3 | 10 reps | @8 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 12 Weeks Powerlifting Program, PHM John. is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
12 Weeks Powerlifting Program, PHM John. is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
12 Weeks Powerlifting Program, PHM John. is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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