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BoostcampPNG

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
    Nov 09, 2024 05:04

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Quadriceps
14.9%
Chest
13.8%
Glutes
11.8%
Hamstrings
10.3%
Front Delts
6.9%
Abs
4.9%
Upper Back
4.9%
Lats
4.1%
Lower Back
4.1%
Biceps
4%
Adductors
2.9%
Forearms
0.7%
Middle Delts
0.7%
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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
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%