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JL Powerlifting Strength

by Joshua Lamke
1 athletes joined

Program Description

Strength program for powerlifting. Aims to increase nervous system force production.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 07:27
  • Last Edited
    Jun 18, 2025 12:48

Summary

Unlock your potential with the JL Powerlifting Strength program, designed to build raw power and enhance your lifting technique over 5 intense weeks. Committing to 5 days a week, you'll focus on foundational movements like squats, deadlifts, and bench presses, complemented by accessory work to strengthen your entire body. This program is perfect for lifters looking to elevate their performance and achieve new personal bests. Get ready to push your limits and transform your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-4 reps
RPE 7
2
Good Morning
3
6 reps
RPE 7
3
Squat (Paused)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-4 reps
RPE 8
2
Good Morning
3
6 reps
RPE 8
3
Squat (Paused)
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-4 reps
RPE 9
2
Good Morning
3
6 reps
RPE 9
3
Squat (Paused)
2
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-4 reps
RPE 10
2
Good Morning
3
6 reps
RPE 10
3
Squat (Paused)
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
RPE 5
2
Good Morning
3
3 reps
RPE 5
3
Squat (Paused)
2
3 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-4 reps
RPE 7
2
Bench Press (Close Grip)
3
5-6 reps
RPE 7
3
Lat Pulldown
4
5-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-4 reps
RPE 8
2
Bench Press (Close Grip)
3
5-6 reps
RPE 8
3
Lat Pulldown
4
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-4 reps
RPE 9
2
Bench Press (Close Grip)
3
5-6 reps
RPE 9
3
Lat Pulldown
4
5-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-4 reps
RPE 10
2
Bench Press (Close Grip)
3
5-6 reps
RPE 10
3
Lat Pulldown
4
5-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
RPE 5
2
Bench Press (Close Grip)
3
2-3 reps
RPE 5
3
Lat Pulldown
4
2-5 reps
RPE 5
4
Lateral Raise (Dumbbell)
4
2-5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-4 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-4 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-4 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-4 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1-2 reps
RPE 3
2
Squat (Barbell)
3
3 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 7
2
JM Press
2
5-10 reps
RPE 7
3
Seated Row (Machine)
3
5-10 reps
RPE 7
4
Shoulder External Rotations
3
5-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 8
2
JM Press
2
5-10 reps
RPE 8
3
Seated Row (Machine)
3
5-10 reps
RPE 8
4
Shoulder External Rotations
3
5-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 9
2
JM Press
2
5-10 reps
RPE 9
3
Seated Row (Machine)
3
5-10 reps
RPE 9
4
Shoulder External Rotations
3
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 10
2
JM Press
2
5-10 reps
RPE 10
3
Shoulder External Rotations
3
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-3 reps
RPE 3
2
JM Press
2
2-5 reps
RPE 3
3
Seated Row (Machine)
3
2-5 reps
RPE 3
4
Seated Row (Machine)
3
5-10 reps
RPE 10
5
Shoulder External Rotations
3
2-5 reps
RPE 3
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3-4 Reps
@7
2
Good Morning
3 Sets
6 Reps
@7
3
Squat (Paused)
2 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
3-4 Reps
@7
2
Bench Press (Close Grip)
3 Sets
5-6 Reps
@7
3
Lat Pulldown
4 Sets
5-10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
5-10 Reps
@7
Day 3
1
Wrist Curls
1 Set
1 Reps
@1
Day 4
1
Deadlift (Barbell)
4 Sets
3-4 Reps
@7
2
Squat (Barbell)
3 Sets
5 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
5-6 Reps
@7
2
JM Press
2 Sets
5-10 Reps
@7
3
Seated Row (Machine)
3 Sets
5-10 Reps
@7
4
Shoulder External Rotations
3 Sets
5-10 Reps
@7