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Beginner training for starting powerlifting

by Idriss Idriss

Program Description

Strength and some hypotrophy

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 10, 2025 05:41
  • Last Edited
    Jun 13, 2025 03:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Chest Fly (Dumbbell)
3
6-8 reps
75%
4
Face Pull
3
6-8 reps
75%
5
Dumbbell Row
3
6-8 reps
75%
6
Hammer Curl (Dumbbell)
3
6-8 reps
75%
7
Leg Raise (Captain's Chair)
3
6-8 reps
85%
8
Cable Crunch
3
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Chest Fly (Dumbbell)
3
6-8 reps
75%
4
Face Pull
3
6-8 reps
75%
5
Dumbbell Row
3
6-8 reps
75%
6
Hammer Curl (Dumbbell)
3
6-8 reps
75%
7
Leg Raise (Captain's Chair)
3
6-8 reps
85%
8
Cable Crunch
3
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Chest Fly (Dumbbell)
3
6-8 reps
75%
4
Face Pull
3
6-8 reps
75%
5
Dumbbell Row
3
6-8 reps
75%
6
Hammer Curl (Dumbbell)
3
6-8 reps
75%
7
Leg Raise (Captain's Chair)
3
6-8 reps
85%
8
Cable Crunch
3
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Chest Fly (Dumbbell)
3
6-8 reps
75%
4
Face Pull
3
6-8 reps
75%
5
Dumbbell Row
3
6-8 reps
75%
6
Hammer Curl (Dumbbell)
3
6-8 reps
75%
7
Leg Raise (Captain's Chair)
3
6-8 reps
85%
8
Cable Crunch
3
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Chest Fly (Dumbbell)
3
6-8 reps
75%
4
Face Pull
3
6-8 reps
75%
5
Dumbbell Row
3
6-8 reps
75%
6
Hammer Curl (Dumbbell)
3
6-8 reps
75%
7
Leg Raise (Captain's Chair)
3
6-8 reps
85%
8
Cable Crunch
3
6-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
75%
2
Lateral Raise (Dumbbell)
3
6-8 reps
75%
3
Chest Fly (Dumbbell)
3
6-8 reps
75%
4
Face Pull
3
6-8 reps
75%
5
Dumbbell Row
3
6-8 reps
75%
6
Hammer Curl (Dumbbell)
3
6-8 reps
75%
7
Leg Raise (Captain's Chair)
3
6-8 reps
85%
8
Cable Crunch
3
6-8 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Military Press (Barbell)
3
5 reps
85%
3
Pendlay Row
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Military Press (Barbell)
3
5 reps
85%
3
Pendlay Row
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Military Press (Barbell)
3
5 reps
85%
3
Pendlay Row
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Military Press (Barbell)
3
5 reps
85%
4
Pendlay Row
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Military Press (Barbell)
3
5 reps
85%
4
Pendlay Row
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Military Press (Barbell)
3
5 reps
85%
4
Pendlay Row
3
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-8 reps
75%
2
Tricep Rope Push Down (Cable)
3
6-8 reps
75%
3
Concentration Curl
3
6-8 reps
75%
4
Skull Crusher (Dumbbell)
3
6-8 reps
75%
5
Rear Delt Fly (Dumbbell)
3
6-8 reps
75%
6
Standing Calf Raise
3
6-8 reps
75%
7
Seated Calf Raise
3
6-8 reps
75%
8
Cable Crunch
3
6-8 reps
85%
9
Leg Raise (Captain's Chair)
3
6-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-8 reps
75%
2
Tricep Rope Push Down (Cable)
3
6-8 reps
75%
3
Concentration Curl
3
6-8 reps
75%
4
Skull Crusher (Dumbbell)
3
6-8 reps
75%
5
Rear Delt Fly (Dumbbell)
3
6-8 reps
75%
6
Standing Calf Raise
3
6-8 reps
75%
7
Seated Calf Raise
3
6-8 reps
75%
8
Cable Crunch
3
6-8 reps
85%
9
Leg Raise (Captain's Chair)
3
6-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-8 reps
75%
2
Tricep Rope Push Down (Cable)
3
6-8 reps
75%
3
Concentration Curl
3
6-8 reps
75%
4
Skull Crusher (Dumbbell)
3
6-8 reps
75%
5
Rear Delt Fly (Dumbbell)
3
6-8 reps
75%
6
Standing Calf Raise
3
6-8 reps
75%
7
Seated Calf Raise
3
6-8 reps
75%
8
Cable Crunch
3
6-8 reps
85%
9
Leg Raise (Captain's Chair)
3
6-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-8 reps
75%
2
Tricep Rope Push Down (Cable)
3
6-8 reps
75%
3
Concentration Curl
3
6-8 reps
75%
4
Skull Crusher (Dumbbell)
3
6-8 reps
75%
5
Rear Delt Fly (Dumbbell)
3
6-8 reps
75%
6
Standing Calf Raise
3
6-8 reps
75%
7
Seated Calf Raise
3
6-8 reps
75%
8
Cable Crunch
3
6-8 reps
85%
9
Leg Raise (Captain's Chair)
3
6-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-8 reps
75%
2
Tricep Rope Push Down (Cable)
3
6-8 reps
75%
3
Concentration Curl
3
6-8 reps
75%
4
Skull Crusher (Dumbbell)
3
6-8 reps
75%
5
Rear Delt Fly (Dumbbell)
3
6-8 reps
75%
6
Standing Calf Raise
3
6-8 reps
75%
7
Seated Calf Raise
3
6-8 reps
75%
8
Cable Crunch
3
6-8 reps
85%
9
Leg Raise (Captain's Chair)
3
6-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-8 reps
75%
2
Tricep Rope Push Down (Cable)
3
6-8 reps
75%
3
Concentration Curl
3
6-8 reps
75%
4
Skull Crusher (Dumbbell)
3
6-8 reps
75%
5
Rear Delt Fly (Dumbbell)
3
6-8 reps
75%
6
Standing Calf Raise
3
6-8 reps
75%
7
Seated Calf Raise
3
6-8 reps
75%
8
Cable Crunch
3
6-8 reps
85%
9
Leg Raise (Captain's Chair)
3
6-8 reps
85%
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Barbell)
3 Sets
5 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
85%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Military Press (Barbell)
3 Sets
5 Reps
85%
3
Pendlay Row
3 Sets
5 Reps
85%
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
85%
2
Bench Press (Barbell)
3 Sets
5 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
85%
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
75%
2
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
75%
3
Chest Fly (Dumbbell)
3 Sets
6-8 Reps
75%
4
Face Pull
3 Sets
6-8 Reps
75%
5
Dumbbell Row
3 Sets
6-8 Reps
75%
6
Hammer Curl (Dumbbell)
3 Sets
6-8 Reps
75%
7
Leg Raise (Captain's Chair)
3 Sets
6-8 Reps
85%
8
Cable Crunch
3 Sets
6-8 Reps
85%
Day 6
1
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
75%
2
Tricep Rope Push Down (Cable)
3 Sets
6-8 Reps
75%
3
Concentration Curl
3 Sets
6-8 Reps
75%
4
Skull Crusher (Dumbbell)
3 Sets
6-8 Reps
75%
5
Rear Delt Fly (Dumbbell)
3 Sets
6-8 Reps
75%
6
Standing Calf Raise
3 Sets
6-8 Reps
75%
7
Seated Calf Raise
3 Sets
6-8 Reps
75%
8
Cable Crunch
3 Sets
6-8 Reps
85%
9
Leg Raise (Captain's Chair)
3 Sets
6-8 Reps
85%
Day 4
1
Cycling
1 Set
20 mins
-