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taper week for powerlifting

by phillyfling0 91

Program Description

My first attempt at making a taper week for powerlifting using exercices I like, the main lifts and their variations. feedback welcome

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Nov 15, 2025 06:25
  • Last Edited
    Dec 04, 2025 11:19

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
10%
Upper Back
9.4%
Front Delts
9.1%
Lats
8.6%
Chest
8.5%
Middle Delts
8.2%
Glutes
8.2%
Quadriceps
8.1%
Hamstrings
8.1%
Biceps
7.1%
Lower Back
5.2%
Abs
3.4%
Rear Delts
2.7%
Adductors
2.5%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Hack Squat
2
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Adductor (Machine)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
2
Overhead Press (Barbell)
2
8 reps
RPE 6.5
3
Bench Press (Barbell)
2
6 reps
65%
4
Dip (Bodyweight)
1
20-25 reps
RPE 6.5
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
RPE 6.5
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 6.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
4
Hamstring Curl
3
12-15 reps
RPE 6.5
5
Back Extension
3
8-12 reps
RPE 6.5
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6 Reps
@7
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@7
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
3
Hack Squat
2 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@7
Day 5
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
@6.5
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@6.5
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Overhead Press (Barbell)
2 Sets
8 Reps
@6.5
3
Bench Press (Barbell)
2 Sets
6 Reps
65%
4
Dip (Bodyweight)
1 Set
20-25 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
Day 6
1
High Bar Squat (Barbell)
2 Sets
5 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6
4
Hamstring Curl
3 Sets
12-15 Reps
@6.5
5
Back Extension
3 Sets
8-12 Reps
@6.5
Day 2
1
Pull-Up (Weighted)
3 Sets
5-6 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7