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BoostcampPNG

12 week PL meet program

by Mark maynard
11 athletes joined

Program Description

Cannon

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 20, 2024 01:00
  • Last Edited
    Jun 18, 2025 08:43

Summary

Transform your strength journey with this comprehensive 12-week powerlifting meet program designed for serious lifters. Committing just four days a week, you'll focus on key lifts like squats, bench presses, and deadlifts, incorporating both barbell and bodyweight exercises to maximize your gains. Each session is meticulously structured to enhance your strength, technique, and overall performance, preparing you for competition day. Get ready to push your limits and achieve your personal best!
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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
Squat (Barbell)
1
3
3 reps
8 reps
78%
68%
2
Bench Press (Barbell)
3
6 reps
70%
3
Spoto Press
3
5 reps
65%
4
Bench Press (Dumbbell)
3
8 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
70%
2
Bench Press (Barbell)
3
6 reps
72%
3
Spoto Press
3
5 reps
67%
4
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7.5
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
82%
72%
2
Bench Press (Barbell)
3
6 reps
74%
3
Spoto Press
3
5 reps
69%
4
Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
84%
74%
2
Bench Press (Barbell)
3
6 reps
76%
3
Spoto Press
3
5 reps
71%
4
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8.5
6
Dip (Bodyweight)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Squat (Paused)
2
2 reps
68%
3
Bench Press (Barbell)
4
4 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Squat (Paused)
2
3 reps
68%
3
Bench Press (Barbell)
3
5 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Squat (Paused)
3
2 reps
70%
3
Bench Press (Barbell)
3
4 reps
70%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Squat (Paused)
2
3 reps
68%
3
Bench Press (Barbell)
3
5 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Lying Reverse Fly
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77%
2
Squat (Paused)
2
2 reps
68%
3
Bench Press (Barbell)
4
4 reps
77%
4
Floor Press (Barbell)
3
8 reps
RPE 7
5
Long Pause Bench Press
2
2 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
6 reps
82%
68%
2
Bench Press (Barbell)
1
3
4 reps
6 reps
82%
67%
3
Bench Press (Dumbbell)
4
6 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
5
Face Pull
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
82%
68%
2
Bench Press (Barbell)
1
3
3 reps
4 reps
82%
68%
3
Bench Press (Dumbbell)
4
6 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Face Pull
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
88%
90%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
88%
90%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
88%
90%
4
Bench Press (Dumbbell)
4
6 reps
RPE 6
5
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
6
Face Pull
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
83%
68%
2
Bench Press (Barbell)
5
4 reps
72%
3
Lat Pulldown
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
85%
70%
2
Bench Press (Barbell)
5
4 reps
74%
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 7.5
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
87%
72%
2
Bench Press (Barbell)
5
4 reps
76%
3
Lat Pulldown
3
8 reps
RPE 8.5
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4
2 reps
4 reps
89%
74%
2
Bench Press (Barbell)
5
4 reps
78%
3
Lat Pulldown
3
8 reps
RPE 8.5
4
Back Extension (Weighted)
3
8 reps
-
5
Seated Row (Cable)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
4 reps
83%
2
Deadlift (Barbell)
4
2 reps
77%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
88%
2
Deadlift (Barbell)
4
3 reps
80%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
2 reps
93%
2
Deadlift (Barbell)
4
2 reps
77%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
1 reps
95%
2
Deadlift (Barbell)
4
3 reps
80%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
1 reps
97%
2
Deadlift (Barbell)
4
2 reps
75%
3
Lat Pulldown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
2
1 reps
97%
2
Deadlift (Barbell)
1
4
1 reps
3 reps
90%
75%
3
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
5
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
86%
75%
2
Chest Supported Row (Dumbbell)
3
6 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Single-Leg Leg Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
74%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Leg Press
5
8 reps
RPE 7
4
Face Pull
3
8 reps
RPE 7
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
76%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Leg Press
5
8 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 7.5
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
78%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
5
8 reps
RPE 8.5
4
Face Pull
3
8 reps
RPE 8.5
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Leg Press
5
8 reps
RPE 8.5
4
Face Pull
4
8 reps
RPE 8.5
5
Walking Lunge
4
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
87%
84%
2
Bench Press (Barbell)
1
4
2 reps
2 reps
88%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
87%
84%
2
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
2 reps
90%
85%
2
Bench Press (Barbell)
2
3
1 reps
2 reps
90%
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
3 reps
93%
85%
2
Bench Press (Barbell)
2
3
1 reps
3 reps
93%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
87%
84%
2
Bench Press (Barbell)
1
4
2 reps
2 reps
88%
83%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
4 reps
98%
85%
74%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
4 reps
95%
85%
75%
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
70%
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
85%
75%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
85%
68%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Underhand Lat Pulldown
4
8 reps
RPE 7
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
87%
77%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
87%
70%
3
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
4
Underhand Lat Pulldown
4
8 reps
RPE 7.5
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
89%
79%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
89%
72%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Underhand Lat Pulldown
4
8 reps
RPE 8.5
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
91%
81%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
91%
74%
3
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
4
Underhand Lat Pulldown
4
8 reps
RPE 8.5
5
I, Y, T (IYT) Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
70%
2
Deadlift (Barbell)
4
3 reps
83%
3
Block Pull (Barbell)
3
2 reps
91%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
2 reps
74%
2
Deadlift (Barbell)
1
2
2 reps
3 reps
91%
84%
3
Block Pull (Barbell)
2
2 reps
92%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
2 reps
74%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
91%
84%
3
Block Pull (Barbell)
2
2 reps
92%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
2 reps
74%
2
Deadlift (Barbell)
1
2
1 reps
2 reps
95%
87%
3
Block Pull (Barbell)
2
2 reps
96%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
1
2
1 reps
2 reps
91%
80%
3
Block Pull (Barbell)
1
1 reps
99%
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
4 reps
70%
2
Lat Pulldown
3
12 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
4 reps
86%
74%
2
Bench Press (Barbell)
1
1
1 reps
4 reps
86%
74%
3
Leg Press
2
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
8 Reps
78%
68%
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Spoto Press
3 Sets
5 Reps
65%
4
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
6
Dip (Bodyweight)
2 Sets
AMRAP
-
Day 2
1
Deadlift (Paused)
1 Set
4 Sets
2 Reps
4 Reps
83%
68%
2
Bench Press (Barbell)
5 Sets
4 Reps
72%
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Back Extension (Weighted)
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
@7
6
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
6 Sets
3 Reps
74%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
3
Leg Press
5 Sets
8 Reps
@7
4
Face Pull
3 Sets
8 Reps
@7
5
Walking Lunge
4 Sets
16 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
85%
75%
2
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
85%
68%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
4
Underhand Lat Pulldown
4 Sets
8 Reps
@7
5
I, Y, T (IYT) Raise
3 Sets
15 Reps
-