Program Description
build powerlifts, five training days per week, 3 times per week bench, 2 times per week squat, and deadlifts. focuses on building big arms and back while rounding out the body to move heavier weights.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedMar 06, 2025 05:19
- Last EditedApr 21, 2025 06:13
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.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
5 reps
5 reps
8 reps
84%
78%
76%
72%
2
Deadlift (Barbell)
1
1
1
3 reps
5 reps
5 reps
78%
74%
72%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
5 reps
5 reps
8 reps
86%
80%
78%
74%
2
Deadlift (Barbell)
1
1
1
3 reps
5 reps
5 reps
80%
76%
74%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
4 reps
4 reps
8 reps
89%
84%
82%
75%
2
Deadlift (Barbell)
1
1
1
2 reps
4 reps
4 reps
84%
79%
77%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
4 reps
4 reps
8 reps
91%
86%
84%
76%
2
Deadlift (Barbell)
1
1
1
2 reps
4 reps
4 reps
86%
80%
78%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Chest Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
6 reps
93%
90%
88%
81%
2
Deadlift (Barbell)
1
1
1
2 reps
4 reps
4 reps
87%
82%
80%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 10
4
Chest Fly (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
6 reps
95%
92%
89%
83%
2
Deadlift (Barbell)
1
1
1
2 reps
4 reps
4 reps
89%
84%
81%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 10
4
Chest Fly (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press Max
1
1 reps
RPE 10
2
Squat Max
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
5 reps
5 reps
85%
80%
78%
2
Lat Pulldown
3
12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
5 reps
5 reps
86%
81%
79%
2
Lat Pulldown
3
12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
4 reps
4 reps
89%
85%
83%
2
Lat Pulldown
3
10 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
4 reps
4 reps
91%
86%
84%
2
Lat Pulldown
3
10 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
95%
90%
87%
2
Lat Pulldown
3
8 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
4
Horizontal Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
3 reps
97%
91%
88%
2
Lat Pulldown
3
8 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
4
Horizontal Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift Max
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
81%
2
Long Pause Bench Press
1
1
4 reps
4 reps
80%
78%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
83%
2
Long Pause Bench Press
1
1
4 reps
4 reps
82%
80%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Long Pause Bench Press
1
1
3 reps
3 reps
84%
82%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87%
2
Long Pause Bench Press
1
1
3 reps
3 reps
86%
83%
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
90%
2
Long Pause Bench Press
1
1
3 reps
3 reps
87%
84%
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
96%
2
Long Pause Bench Press
1
1
1 reps
3 reps
94%
89%
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
82%
80%
78%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
5 reps
82%
80%
76%
74%
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
4
Tricep Extension (Machine)
3
12 reps
RPE 10
5
Horizontal Pull
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
5 reps
5 reps
85%
80%
78%
2
Bench Press (Barbell)
1
1
1
4 reps
6 reps
6 reps
83%
76%
74%
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
5 reps
5 reps
86%
81%
79%
2
Bench Press (Barbell)
1
1
1
4 reps
6 reps
6 reps
85%
78%
76%
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
3 reps
4 reps
90%
88%
85%
2
Bench Press (Barbell)
1
1
1
4 reps
4 reps
6 reps
86%
83%
79%
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
3 reps
4 reps
92%
89%
86%
2
Bench Press (Barbell)
1
1
1
4 reps
4 reps
6 reps
87%
84%
80%
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
95%
90%
85%
2
Bench Press (Barbell)
1
1
1
2 reps
4 reps
4 reps
92%
88%
83%
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
3 reps
97%
87%
86%
2
Bench Press (Barbell)
1
1
1
1 reps
4 reps
4 reps
98%
84%
80%
3
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
4
Horizontal Pull
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3 reps
3 reps
3 reps
80%
78%
76%
2
Lat Pulldown
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3 reps
3 reps
3 reps
82%
80%
78%
2
Lat Pulldown
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3 reps
3 reps
3 reps
83%
81%
79%
2
Lat Pulldown
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
2 reps
3 reps
3 reps
89%
84%
80%
2
Lat Pulldown
3
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1 reps
3 reps
3 reps
94%
85%
81%
2
Lat Pulldown
3
12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
4
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
8 Reps
84%
78%
76%
72%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
78%
74%
72%
3
Tricep Pushdown (Cable)3 Sets
12 Reps
@10
4
Chest Fly (Dumbbell)3 Sets
12 Reps
@10
Day 2
1
Squat (Low Bar)1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
85%
80%
78%
2
Lat Pulldown3 Sets
12 Reps
@10
3
Preacher Curl (EZ Bar)3 Sets
12 Reps
@10
4
Horizontal Pull3 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)1 Set
4 Reps
81%
2
Long Pause Bench Press1 Set
1 Set
4 Reps
4 Reps
80%
78%
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
@10
4
Tricep Extension (Dumbbell)3 Sets
12 Reps
@10
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
85%
80%
78%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
4 Reps
6 Reps
6 Reps
83%
76%
74%
3
Bicep Curl (EZ Bar)3 Sets
10 Reps
@10
4
Horizontal Pull3 Sets
12 Reps
@10
Day 5
1
Squat (Paused)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
78%
76%
2
Lat Pulldown3 Sets
12 Reps
@10
3
Bicep Curl (Dumbbell)3 Sets
12 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@10