Modliżul’s program (1)

by Maja M.

Program Description

Embark on an 8-week journey with Modliżul’s program, designed specifically for novice lifters looking to build strength through powerlifting fundamentals. This comprehensive plan includes 32 training sessions, each lasting about 90 minutes, focusing on key lifts such as squats, deadlifts, and bench presses. With a full gym required, you'll gain hands-on experience with essential equipment, ensuring you develop proper form and technique. Get ready to elevate your lifting game and achieve your strength goals!

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Aug 19, 2025 11:07
Last Edited
Mar 02, 2026 01:53

Muscle Engagement

Front

Back

MuscleSet

Glutes

15.3%

Hamstrings

13.1%

Quadriceps

11%

Upper Back

9.8%

Lats

9.8%

Chest

8.6%

Triceps

8.6%

Front Delts

8.6%

Biceps

4.9%

Lower Back

4.6%

Abs

4.6%

Adductors

1.2%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 1

Front Squat (Barbell)

8 reps

75%

Bench Press (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

RPE 7

Bent Over Row (Barbell)

8 reps

Glute Kickback (Cable)

12 reps

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 2

Trap Bar Deadlift

8 reps

RPE 8

Bench Press (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

Wide Grip Pull-Up

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

6 reps

70%

Hip Thrust (Machine)

8 reps

Lat Pulldown

8 reps

Pull-Up (Neutral Grip, Bodyweight)

Day 1

Front Squat (Barbell)

4 Sets

8 Reps

75%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Romanian Deadlift (Barbell)

3 Sets

Bent Over Row (Barbell)

4 Sets

8 Reps

Glute Kickback (Cable)

3 Sets

12 Reps

Day 2

Trap Bar Deadlift

4 Sets

8 Reps

Bench Press (Barbell)

4 Sets

6 Reps

75%

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Wide Grip Pull-Up

4 Sets

Day 3

Bench Press (Barbell)

5 Sets

3 Reps

85%

Squat (Barbell)

4 Sets

6 Reps

70%

Hip Thrust (Machine)

4 Sets

8 Reps

Lat Pulldown

4 Sets

8 Reps

Pull-Up (Neutral Grip, Bodyweight)

4 Sets