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Boring Power

by Big Lifts Chris

Program Description

Unlock your strength potential with the Boring Power program, a comprehensive 12-week powerlifting journey designed for both novice and intermediate lifters. With four focused training days each week, you'll dive into structured workouts that emphasize the core lifts: squat, bench press, and deadlift. Each 90-minute session is crafted to build raw power and enhance your lifting technique, ensuring you make consistent gains. Equip yourself with the tools to conquer your personal bests in a full gym setting and transform your physique. Get ready to lift heavy and push your limits!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 08, 2025 05:55
  • Last Edited
    Nov 08, 2025 05:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Quadriceps
13.1%
Chest
11.3%
Hamstrings
9.7%
Biceps
9.3%
Glutes
8.4%
Front Delts
7.4%
Upper Back
6.3%
Lats
5.5%
Lower Back
3.5%
Calves
3.3%
Middle Delts
2.5%
Abs
2.2%
Adductors
1.5%
Forearms
1.3%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Tricep Pushdown (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Hack Squat
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Leg Press
3
12 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Calf Raise (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Machine)
3
10 reps
RPE 7
3
Overhead Extension (EZ Bar)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Machine)
3
10 reps
RPE 7
3
Overhead Extension (EZ Bar)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
3
Overhead Extension (EZ Bar)
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Machine)
3
10 reps
RPE 7
3
Overhead Extension (EZ Bar)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Hamstring Curl
3
12 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
90%
90%
90%
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
90%
90%
90%
90%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
80%
80%
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
90%
90%
90%
90%
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9