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PowRlifting

by Mikkel N.
2 athletes joined

Program Description

Gain strength on the 3 big lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2024 06:39
  • Last Edited
    Sep 28, 2024 06:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
67%
2
Tempo Bench Press
2
1
3 reps
3 reps
85%
80%
3
Deadlift (Paused)
2
2
4 reps
2 reps
65%
78%
4
Romanian Deadlift (Barbell)
2
1
7 reps
7 reps
65%
70%
5
Tricep Pushdown (Cable)
2
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deficit Deadlift (Barbell)
2
1
5 reps
3 reps
75%
75%
3
Deadlift (Paused)
3
4 reps
65%
4
Barbell Row
3
6 reps
70%
5
Hammer Curl
2
2
9 reps
9 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
4 reps
77%
2
Pin Press Bench (Barbell)
3
3 reps
RPE 9
3
Deadlift (Barbell)
2
1
1
3 reps
2 reps
5 reps
80%
87%
70%
4
Deadlift (Deficit)
2
4 reps
67%
5
Tricep Pushdown (Cable)
2
2
10 reps
10 reps
RPE 10
RPE 8
6
Dumbbell Row
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3 reps
2 reps
77%
87%
2
Deadlift (Paused)
3
4 reps
70%
3
Larsen Press (Barbell)
2
2
5 reps
3 reps
70%
80%
4
Dip (Bodyweight)
4
10 reps
RPE 7-8
5
Barbell Row
2
1
6 reps
6 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
4 reps
2 reps
1 reps
50%
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72%
2
Tempo Squat (Barbell)
2
2 reps
90%
3
Bench Press (Barbell)
2
1
3 reps
3 reps
85%
90%
4
Bench Press (Paused)
1
1
5 reps
5 reps
67%
73%
5
Hammer Curl
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Larsen Press (Barbell)
3
5 reps
65%
3
Squat (Paused)
2
1
4 reps
4 reps
70%
80%
4
Tempo Squat (Barbell)
2
3 reps
85%
5
Tricep Pushdown (Cable)
2
2
9 reps
9 reps
RPE 10
RPE 7
6
Pull-Up (Bodyweight)
1
1
1
6 reps
6 reps
6 reps
RPE 10
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
3 reps
3 reps
65%
72%
70%
2
Squat (Low Bar)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
70%
75%
82%
90%
3
Squat (Paused)
2
2 reps
77%
4
Hammer Curl
2
2
9 reps
9 reps
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
86%
2
Squat (Paused)
3
4 reps
70%
3
Pin Press Bench (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 7
4
Larsen Press (Barbell)
2
1
5 reps
5 reps
70%
65%
5
Tricep Pushdown (Cable)
1
2
1
9 reps
9 reps
9 reps
RPE 10
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
2 reps
5 reps
3 reps
85%
70%
77%
2
Deadlift (Paused)
2
4 reps
70%
3
Squat (Barbell)
1
2
2 reps
5 reps
87%
67%
4
Squat (Paused)
2
3 reps
72%
5
Bench Press (Close Grip)
4
5 reps
67%
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Deadlift (Deficit)
2
5 reps
67%
3
Deadlift (Paused)
2
4 reps
70%
4
Bench Press (Barbell)
3
5 reps
67%
5
Pin Press Bench (Barbell)
2
1
5 reps
4 reps
80%
85%
6
Barbell Row
4
7 reps
RPE 8
7
Tricep Pushdown (Cable)
2
1
9 reps
9 reps
RPE 10
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Deadlift (Deficit)
2
5 reps
70%
3
Squat (Barbell)
4
3 reps
72%
4
Bench Press (Close Grip)
4
5 reps
67%
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3 reps
2 reps
77%
80%
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
3
Squat (Barbell)
2
1
1
4 reps
4 reps
3 reps
70%
80%
85%
4
Tricep Pushdown (Cable)
4
9 reps
RPE 7
5
Barbell Row
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
70%
67%
2
Tempo Bench Press
2
3 reps
85%
3
Squat (Low Bar)
1
1
1
1
1
2 reps
4 reps
5 reps
3 reps
4 reps
90%
77%
75%
85%
75%
4
Tricep Pushdown (Cable)
2
2
9 reps
9 reps
RPE 9
RPE 8
5
Overhead Press (Barbell)
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77%
2
Squat (Paused)
2
3 reps
83%
3
Tempo Squat (Barbell)
3
2 reps
87%
4
Hammer Curl
2
2
9 reps
9 reps
RPE 10
RPE 7
5
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
70%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
1
4 reps
4 reps
3 reps
80%
77%
85%
2
Long Pause Bench Press
2
1
5 reps
3 reps
63%
77%
3
Barbell Row
1
3
6 reps
6 reps
RPE 10
RPE 8
4
Hammer Curl
1
3
9 reps
9 reps
RPE 10
RPE 7
5
Overhead Press (Barbell)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
7 reps
5 reps
60%
70%
2
Long Pause Bench Press
1
2
3 reps
4 reps
75%
75%
3
Bench Press (Barbell)
4
5 reps
70%
4
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Seated Row (Cable)
4
7 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
5 Reps
67%
2
Tempo Bench Press
2 Sets
1 Set
3 Reps
3 Reps
85%
80%
3
Deadlift (Paused)
2 Sets
2 Sets
4 Reps
2 Reps
65%
78%
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
65%
70%
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
9 Reps
9 Reps
@10
@8
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
72%
2
Tempo Squat (Barbell)
2 Sets
2 Reps
90%
3
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
85%
90%
4
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
67%
73%
5
Hammer Curl
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@6
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
2 Reps
5 Reps
3 Reps
85%
70%
77%
2
Deadlift (Paused)
2 Sets
4 Reps
70%
3
Squat (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
87%
67%
4
Squat (Paused)
2 Sets
3 Reps
72%
5
Bench Press (Close Grip)
4 Sets
5 Reps
67%
6
Tricep Pushdown (Cable)
1 Set
3 Sets
9 Reps
9 Reps
@10
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
5 Reps
5 Reps
70%
67%
2
Tempo Bench Press
2 Sets
3 Reps
85%
3
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
5 Reps
3 Reps
4 Reps
90%
77%
75%
85%
75%
4
Tricep Pushdown (Cable)
2 Sets
2 Sets
9 Reps
9 Reps
@9
@8
5
Overhead Press (Barbell)
3 Sets
5 Reps
65%