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Intermediate CLUTZ

by Mat L.
1 athletes joined

Program Description

A peaking program designed to help you set new PRs after 7 weeks. You can use them when preparing for a powerlifting meet. From LiftVault translated from Conner Lutz now defunct website by Kyle Risley.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 31, 2025 04:24
  • Last Edited
    Dec 31, 2025 05:26
Muscle Engagement
Front
Back
MuscleSet
Chest
17.5%
Quadriceps
14%
Glutes
14%
Hamstrings
14%
Front Delts
12.9%
Abs
8.4%
Triceps
8.3%
Adductors
3.6%
Lower Back
3.4%
Upper Back
1.4%
Lats
0.9%
Calves
0.9%
Biceps
0.5%
Rear Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Bench Press (Paused)
5
7 reps
65%
3
Long Pause Bench Press
2
2 reps
75%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Seated Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
75%
2
Bench Press (Paused)
5
6 reps
70%
3
Long Pause Bench Press
3
2 reps
75%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Seated Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Bench Press (Paused)
5
7 reps
70%
3
Long Pause Bench Press
3
3 reps
75%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Seated Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Paused)
5
6 reps
75%
3
Long Pause Bench Press
2
2 reps
80%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Seated Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
1
1
2
3 reps
3 reps
5 reps
85%
90%
80%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Seated Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Bench Press (Paused)
1
1
2
3 reps
2 reps
4 reps
85%
90%
85%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Seated Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Bench Press (Paused)
3
3 reps
60%
3
Deadlift (Barbell)
3
1 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
60%
2
Bench Press (Paused)
5
5 reps
75%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Deadlift (Paused)
8
3 reps
65%
5
Chest Fly (Dumbbell)
5
10 reps
RPE 8
6
Face Pull
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
65%
2
Bench Press (Paused)
5
4 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Deadlift (Paused)
7
3 reps
70%
5
Chest Fly (Dumbbell)
5
10 reps
RPE 8
6
Face Pull
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
70%
2
Bench Press (Paused)
5
5 reps
80%
3
Bench Press (Barbell)
1
AMRAP
80%
4
Deadlift (Paused)
6
3 reps
75%
5
Chest Fly (Dumbbell)
5
10 reps
RPE 8
6
Face Pull
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
75%
2
Bench Press (Paused)
5
4 reps
85%
3
Bench Press (Barbell)
1
AMRAP
85%
4
Deadlift (Paused)
8
2 reps
80%
5
Chest Fly (Dumbbell)
5
10 reps
RPE 8
6
Face Pull
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
75%
2
Bench Press (Paused)
1
1
1
2
3 reps
2 reps
1 reps
4 reps
85%
90%
95%
80%
3
Deadlift (Paused)
6
2 reps
85%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Face Pull
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
2 reps
80%
2
Bench Press (Paused)
3
1
2
3 reps
1 reps
1 reps
85%
90%
95%
3
Deadlift (Barbell)
4
2 reps
90%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Face Pull
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
60%
2
Bench Press (Paused)
3
1 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
5
3 reps
85%
3
Deficit Deadlift (Barbell)
4
5 reps
60%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Paused)
5
2 reps
90%
3
Deficit Deadlift (Barbell)
3
5 reps
65%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
5
3 reps
90%
3
Deficit Deadlift (Barbell)
4
4 reps
70%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
3 reps
2 reps
5 reps
80%
85%
75%
2
Bench Press (Paused)
5
2 reps
95%
3
Deficit Deadlift (Barbell)
3
4 reps
75%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
3 reps
2 reps
5 reps
85%
90%
80%
2
Bench Press (Paused)
1
1
2
3 reps
3 reps
6 reps
85%
90%
80%
3
Deficit Deadlift (Barbell)
4
3 reps
75%
4
Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Standing Calf Raise
2
10-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
3 reps
2 reps
2 reps
80%
90%
95%
80%
2
Bench Press (Paused)
1
1
2
3 reps
3 reps
5 reps
85%
90%
85%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Standing Calf Raise
2
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3
4 reps
3 reps
3 reps
75%
80%
85%
2
Overload Bench
3
3 reps
95%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
4 reps
3 reps
3 reps
75%
80%
85%
2
Overload Bench
3
2 reps
95%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
3 reps
2 reps
2 reps
80%
85%
90%
2
Overload Bench
3
2 reps
100%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2
3 reps
2 reps
1 reps
85%
90%
95%
2
Overload Bench
3
2 reps
100%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
1 reps
90%
95%
2
Overload Bench
4
1 reps
100%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
85%
2
Overload Bench
4
1 reps
100%
3
Chest Fly (Dumbbell)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
50 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
65%
65%
65%
65%
65%
3
Long Pause Bench Press
1 Set
1 Set
2 Reps
2 Reps
75%
75%
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
5
Seated Row (Cable)
1 Set
50 Reps
@10
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
60%
60%
60%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
3
Bench Press (Barbell)
1 Set
AMRAP
75%
4
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
65%
65%
65%
65%
65%
65%
65%
65%
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
6
Face Pull
1 Set
50 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
2 Reps
80%
80%
80%
80%
80%
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
85%
3
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
60%
60%
60%
4
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
6
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
80%
80%
85%
85%
85%
2
Overload Bench
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
95%
95%
95%
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
4
Wide Grip Lat Pulldown
1 Set
50 Reps
@10