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Powerlifting Strength 2

by Leandro Tavarez
4 athletes joined
4.0
(1 rating)

Program Description

Increase Strength for powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 26, 2024 05:27
  • Last Edited
    Dec 01, 2025 03:04

Summary

Unlock your powerlifting potential with the 5-week Powerlifting Strength 2 program, designed for dedicated lifters looking to enhance their strength and technique. Train four days a week with a focus on foundational lifts like the deadlift, squat, and bench press, complemented by targeted accessory work to build muscle and improve performance. This program is perfect for those with a garage gym setup, providing a structured approach to elevate your lifts and achieve your strength goals. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
12.7%
Hamstrings
12%
Chest
12%
Quadriceps
9.3%
Glutes
9.3%
Biceps
4.9%
Abs
4.7%
Adductors
4.5%
Rear Delts
4.1%
Middle Delts
4.1%
Upper Back
3.4%
Lats
2.4%
Lower Back
2.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 7
2
Tempo Bench
3
6 reps
65%
3
Hip Adductor (Machine)
3
12 reps
RPE 7
4
Seated Hamstring Curl
2
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Machine)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
3 reps
RPE 8
RPE 6
2
Tempo Bench
3
6 reps
65%
3
Hip Adductor (Machine)
3
12 reps
RPE 8
4
Seated Hamstring Curl
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3 reps
3 reps
RPE 9
RPE 6
2
Tempo Bench
3
6 reps
65%
3
Hip Adductor (Machine)
2
12 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 9
5
Lateral Raise (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
3 reps
RPE 10
RPE 7
2
Tempo Bench
3
6 reps
65%
3
Hip Adductor (Machine)
4
12 reps
RPE 10
4
Seated Hamstring Curl
3
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
70%
2
Bench Press (Paused)
3
6 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
50%
4
JM Press
2
12 reps
RPE 7
5
Pec Deck (Machine)
2
12 reps
RPE 7
6
Reverse Pec Deck
3
12 reps
RPE 7
7
Lateral Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
50%
4
JM Press
2
12 reps
RPE 8
5
Pec Deck (Machine)
2
12 reps
RPE 7
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Lateral Raise (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
3 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
3
6 reps
50%
3
Reverse Pec Deck
3
12 reps
RPE 9
4
Lateral Raise (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 10
RPE 7
2
Deadlift (Barbell)
3
6 reps
50%
3
JM Press
2
12 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
70%
2
Deadlift (Barbell)
2
6 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Single Arm Cable Row
2
12 reps
RPE 7
6
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 8
RPE 7
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Single Arm Cable Row
2
12 reps
RPE 8
6
Alternating Dumbbell Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Squat (Low Bar)
3
6 reps
50%
3
Lat Pulldown
2
12 reps
RPE 9
4
Single Arm Cable Row
2
12 reps
RPE 9
5
Alternating Dumbbell Curl
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 10
RPE 6
2
Squat (Low Bar)
3
6 reps
50%
3
Seated Hamstring Curl
3
12 reps
RPE 10
4
Lat Pulldown
4
12 reps
RPE 10
5
Single Arm Cable Row
3
12 reps
RPE 10
6
Alternating Dumbbell Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
43%
2
Squat (Low Bar)
2
3 reps
43%
3
Bench Press (Paused)
3
3 reps
43%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 9
RPE 7
2
Larsen Press (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@7
2
Squat (Low Bar)
3 Sets
6 Reps
50%
3
Seated Hamstring Curl
3 Sets
12 Reps
@7
4
Lat Pulldown
4 Sets
12 Reps
@7
5
Single Arm Cable Row
2 Sets
12 Reps
@7
6
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
Day 4
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
5 Reps
@6
@7
2
Larsen Press (Barbell)
2 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
@7
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6
3
Deadlift (Barbell)
3 Sets
6 Reps
50%
4
JM Press
2 Sets
12 Reps
@7
5
Pec Deck (Machine)
2 Sets
12 Reps
@7
6
Reverse Pec Deck
3 Sets
12 Reps
@7
7
Lateral Raise (Machine)
3 Sets
15 Reps
@7
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
@7
2
Tempo Bench
3 Sets
6 Reps
65%
3
Hip Adductor (Machine)
3 Sets
12 Reps
@7
4
Seated Hamstring Curl
2 Sets
12 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Machine)
3 Sets
12 Reps
@7