Program Description
Follow this 3x per week powerlifting program if you are too busy running experiments to spend forever in the gym, but still want to get strong af. This program is structured as follows: - Main lift (competition squat, bench, or deadlift) - Squat or bench variation - Accessory 1 - Accessory 2 (usually a superset) With increasing intensity each week...assuming you can recover from the 24-hour work days
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2026 04:12
- Last EditedFeb 15, 2026 04:50
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.4%
Front Delts
13.2%
Quadriceps
13%
Glutes
13%
Triceps
11.8%
Chest
8.9%
Abs
7.9%
Adductors
6%
Rear Delts
4.3%
Lower Back
3.3%
Middle Delts
2.8%
Upper Back
1.4%
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
70%
2
Bench Press (Barbell)
3
5-6 reps
60%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
72%
2
Bench Press (Barbell)
3
5-6 reps
62%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
74%
2
Bench Press (Barbell)
3
5-6 reps
64%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
76%
2
Bench Press (Barbell)
3
5-6 reps
66%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
77%
2
Bench Press (Barbell)
3
3-5 reps
67%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
79%
2
Bench Press (Barbell)
3
3-5 reps
69%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
81%
2
Bench Press (Barbell)
3
3-5 reps
71%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
83%
2
Bench Press (Barbell)
3
3-5 reps
73%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-3 reps
87%
2
Bench Press (Barbell)
2
1-3 reps
77%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-3 reps
89.5%
2
Bench Press (Barbell)
2
1-3 reps
79.5%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-3 reps
92%
2
Bench Press (Barbell)
2
1-3 reps
82%
3
Hip Thrust (Barbell)
3
8 reps
RPE 8-9
4
Leg Extension
3
10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
70%
2
Squat (Barbell)
3
5 reps
60%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
72%
2
Squat (Barbell)
3
5 reps
62%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
74%
2
Squat (Barbell)
3
5 reps
64%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
76%
2
Squat (Barbell)
3
5 reps
66%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
77%
2
Squat (Barbell)
3
4 reps
67%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
79%
2
Squat (Barbell)
3
4 reps
69%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
81%
2
Squat (Barbell)
3
4 reps
71%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
83%
2
Squat (Barbell)
3
4 reps
73%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-3 reps
87%
2
Squat (Barbell)
2
3 reps
77%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-3 reps
89.5%
2
Squat (Barbell)
2
3 reps
79.5%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-3 reps
92%
2
Squat (Barbell)
2
3 reps
82%
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8-9
4A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-9
4B
Front Raise
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
70%
2
Bench Press (Barbell)
3
5-6 reps
65%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
72%
2
Bench Press (Barbell)
3
5-6 reps
67%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
74%
2
Bench Press (Barbell)
3
5-6 reps
69%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
76%
2
Bench Press (Barbell)
3
5-6 reps
71%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
77%
2
Bench Press (Barbell)
3
3-5 reps
72%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
79%
2
Bench Press (Barbell)
3
3-5 reps
74%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
81%
2
Bench Press (Barbell)
3
3-5 reps
76%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
83%
2
Bench Press (Barbell)
3
3-5 reps
78%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
87%
2
Bench Press (Barbell)
2
1-3 reps
83%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
89.5%
2
Bench Press (Barbell)
2
1-3 reps
85.5%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-3 reps
92%
2
Bench Press (Barbell)
2
1-3 reps
88%
3
Hip Adductor (Machine)
3
10 reps
RPE 8-9
4A
Leg Curl
3
12 reps
RPE 8-9
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
70%
70%
70%
70%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
60%
60%
60%
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8-9
@8-9
@8-9
4
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8-9
@8-9
@8-9
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
70%
70%
70%
70%
2
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
60%
60%
3
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
4A
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
4B
Front Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8-9
@8-9
@8-9
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
70%
70%
70%
70%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
65%
65%
65%
3
Hip Adductor (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8-9
@8-9
@8-9
4A
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
4B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8-9
@8-9
@8-9