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Linear Powerlifting Program

by Gabriel H.
2 athletes joined

Program Description

Simple linear program Done in 3 blocks: Volume, Strength, Peak.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 04, 2024 02:04
  • Last Edited
    Oct 04, 2025 01:08

Summary

Transform your strength training with the Linear Powerlifting Program, a comprehensive 13-week plan designed for serious lifters. Committing to five days a week, you'll focus on foundational lifts like the squat and bench press, while incorporating accessory movements to build muscle and enhance performance. Each session is crafted to push your limits, ensuring steady progress in your powerlifting journey. Get ready to elevate your strength and achieve your personal best!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.3%
Glutes
15.5%
Hamstrings
13.9%
Abs
11.3%
Lower Back
7.3%
Chest
6.7%
Triceps
6.3%
Upper Back
5.7%
Lats
4.9%
Front Delts
3.2%
Adductors
2.6%
Biceps
2.6%
Cardio
1.6%
Stretching
1%
Forearms
0.7%
Abductors
0.2%
Middle Delts
0.2%
Rear Delts
0.1%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Dip (Weighted)
2
8-12 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 6
4
T-Bar Row
1
2
8-12 reps
6-8 reps
RPE 6
RPE 6
5
Underhand Lat Pulldown
2
15-20 reps
RPE 6
6
Hanging Knee Raise
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
3
8-12 reps
+5 lbs
3
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
+5 lbs
4
T-Bar Row
2
8-12 reps
+5 lbs
5
Underhand Lat Pulldown
3
15-20 reps
+5 lbs
6
Hanging Knee Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Dip (Weighted)
3
8-12 reps
+5 lbs
3
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
+5 lbs
4
T-Bar Row
2
8-12 reps
+5 lbs
5
Underhand Lat Pulldown
3
15-20 reps
+5 lbs
6
Hanging Knee Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Dip (Weighted)
3
8-12 reps
+5 lbs
3
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
+5 lbs
4
T-Bar Row
2
8-12 reps
+5 lbs
5
Underhand Lat Pulldown
3
18-20 reps
+5 lbs
6
Hanging Knee Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
50%
3
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
4
Bent Over Row (Barbell, Paused)
4
8-10 reps
RPE 7
5
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Incline Bench Press (Barbell)
4
8 reps
50%
3
Skull Crusher (Dumbbell)
3
10-12 reps
+5 lbs
4
Bent Over Row (Barbell, Paused)
4
8-10 reps
+5 lbs
5
Single Arm Row (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
2
Incline Bench Press (Barbell)
4
6 reps
65%
3
Skull Crusher (Dumbbell)
3
10-12 reps
+5 lbs
4
Bent Over Row (Barbell, Paused)
4
8-10 reps
+5 lbs
5
Single Arm Row (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Barbell)
3
3 reps
75%
3
Skull Crusher (Dumbbell)
3
10-12 reps
+5 lbs
4
Bent Over Row (Barbell, Paused)
4
8-10 reps
+5 lbs
5
Single Arm Row (Dumbbell)
3
10-12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Pin Press Bench (Barbell)
3
6 reps
80%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pull-Up (Weighted)
4
8-10 reps
RPE 8
5
Side Bend (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Pin Press Bench (Barbell)
3
4 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
+5 lbs
4
Pull-Up (Weighted)
4
8 reps
+2.5 lbs
5
Side Bend (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pin Press Bench (Barbell)
3
3 reps
90%
3
Bent Over Row (Barbell)
4
5 reps
+10 lbs
4
Pull-Up (Weighted)
4
8 reps
+2.5 lbs
5
Side Bend (Dumbbell)
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Pin Press Bench (Barbell)
3
2 reps
100%
3
Bent Over Row (Barbell)
3
5 reps
+10 lbs
4
Pull-Up (Weighted)
4
8 reps
+2.5 lbs
5
Suitcase Carry
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
1 reps
50%
2
Chest Fly (Cable)
3
10 reps
RPE 5
3
Tricep Extension (Cable)
3
10 reps
RPE 5
4
Cable Low Row
3
10 reps
RPE 5
5
Lu Raise
3
120 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 6
3
Goblet Squat
2
8-12 reps
RPE 6
4
Leg Extension
2
12-15 reps
RPE 6
5
Hanging Knee Raise
2
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Walking Lunge (Dumbbell)
3
8-12 reps
+5 lbs
3
Goblet Squat
3
8-12 reps
+5 lbs
4
Leg Extension
2
12-15 reps
+2.5 lbs
5
Hanging Knee Raise
3
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Walking Lunge (Dumbbell)
3
8-12 reps
+5 lbs
3
Goblet Squat
3
8-12 reps
+5 lbs
4
Leg Extension
2
12-15 reps
+5 lbs
5
Hanging Knee Raise
3
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Walking Lunge (Dumbbell)
3
8-12 reps
+5 lbs
3
Goblet Squat
3
8-12 reps
+5 lbs
4
Leg Extension
2
12-15 reps
+5 lbs
5
Hanging Knee Raise
3
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Squat (Paused)
4
8 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
10-12 reps
RPE 7
5
Glute-Ham Raise
3
8-10 reps
RPE 7
6
Hanging Leg Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Squat (Paused)
4
8 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
+5 lbs
4
Single Leg Romanian Deadlift
3
10-12 reps
+5 lbs
5
Glute-Ham Raise
3
8-10 reps
RPE 7
6
Hanging Leg Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
2
Squat (Paused)
4
8 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
+5 lbs
4
Single Leg Romanian Deadlift
3
10-12 reps
+5 lbs
5
Glute-Ham Raise
3
8-10 reps
RPE 7
6
Hanging Leg Raise
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Squat (Paused)
4
8 reps
50%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
+5 lbs
4
Single Leg Romanian Deadlift
3
10-12 reps
+5 lbs
5
Glute-Ham Raise
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Pin Squat
3
6 reps
80%
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
4
Glute-Ham Raise
4
12-15 reps
RPE 8
5
Dead Bug
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Pin Squat
3
4 reps
85%
3
Romanian Deadlift (Barbell)
4
8-12 reps
+5 lbs
4
Glute-Ham Raise
3
12-15 reps
RPE 8
5
Dead Bug
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Pin Squat
3
3 reps
100%
3
Romanian Deadlift (Barbell)
4
8-12 reps
+5 lbs
4
Glute-Ham Raise
1
10-12 reps
RPE 8
5
Dead Bug
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
90%
2
Pin Squat
3
2 reps
100%
3
Romanian Deadlift (Barbell)
4
6-8 reps
+5 lbs
4
Glute-Ham Raise
1
8-10 reps
RPE 8
5
Dead Bug
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
1 reps
50%
2
Glute Kickback (Cable)
3
10 reps
RPE 5
3
Leg Extension
3
10 reps
RPE 5
4
Back Extension
3
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Rack Pull (Barbell)
3
6 reps
80%
3
Leg Press
4
8-12 reps
RPE 8
4
Hack Squat
4
8-12 reps
RPE 8
5
Suitcase Carry
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Rack Pull (Barbell)
3
4 reps
85%
3
Leg Press
4
8-12 reps
+5 lbs
4
Hack Squat
4
8-12 reps
+5 lbs
5
Suitcase Carry
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Rack Pull (Barbell)
3
3 reps
90%
3
Leg Press
4
8-10 reps
+5 lbs
4
Hack Squat
4
8-10 reps
+5 lbs
5
Suitcase Carry
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Rack Pull (Barbell)
3
2 reps
100%
3
Leg Press
4
6-8 reps
+5 lbs
4
Hack Squat
4
6-8 reps
+5 lbs
5
Suitcase Carry
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
50%
2
Pull Through (Cable)
3
10 reps
RPE 5
3
Hindu Squats
3
10 reps
RPE 5
4
Good Morning (Bodyweight)
3
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Stiff Leg Deadlift (Dumbbell)
2
8-12 reps
RPE 6
3
Back Extension (Weighted)
2
8-12 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 6
5
Hanging Knee Raise
2
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
+5 lbs
3
Back Extension (Weighted)
3
8-12 reps
+5 lbs
4
Leg Curl
2
12-15 reps
+2.5 lbs
5
Hanging Knee Raise
3
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
+5 lbs
3
Back Extension (Weighted)
3
8-12 reps
+5 lbs
4
Leg Curl
2
12-15 reps
+2.5 lbs
5
Hanging Knee Raise
3
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Stiff Leg Deadlift (Dumbbell)
3
8-12 reps
+5 lbs
3
Back Extension (Weighted)
3
8-12 reps
+5 lbs
4
Leg Curl
2
12-15 reps
+2.5 lbs
5
Hanging Knee Raise
3
15-20 reps
RPE 6
6
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
50%
3
Hack Squat
3
8-10 reps
RPE 7
4
Step-Up (Weighted)
3
10-12 reps
RPE 7
5
Tibialis Raise
3
10-12 reps
RPE 7
6
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
90%
2
Romanian Deadlift (Barbell)
4
8 reps
50%
3
Hack Squat
3
8-10 reps
+5 lbs
4
Step-Up (Weighted)
3
10-12 reps
+5 lbs
5
Tibialis Raise
3
10-12 reps
+5 lbs
6
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
2
Romanian Deadlift (Barbell)
4
8 reps
50%
3
Hack Squat
3
8-10 reps
+5 lbs
4
Step-Up (Weighted)
3
10-12 reps
+5 lbs
5
Tibialis Raise
3
10-12 reps
+5 lbs
6
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
65%
2
Romanian Deadlift (Barbell)
4
8 reps
50%
3
Hack Squat
3
8-10 reps
+5 lbs
4
Step-Up (Weighted)
3
10-12 reps
+5 lbs
5
Tibialis Raise
3
10-12 reps
+5 lbs
6
Hanging Leg Raise
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
65%
65%
65%
65%
2
Dip (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@6
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@6
4
T-Bar Row
1 Set
2 Sets
8-12 Reps
6-8 Reps
@6
@6
5
Underhand Lat Pulldown
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@6
6
Hanging Knee Raise
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@6
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@6
3
Goblet Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@6
4
Leg Extension
2 Sets
12-15 Reps
@6
5
Hanging Knee Raise
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@6
6
Cardio
1 Set
30 mins
@5
Day 3
1
Cardio
1 Set
30 mins
@5
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@6
@6
3
Back Extension (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@6
4
Leg Curl
2 Sets
12-15 Reps
@6
5
Hanging Knee Raise
1 Set
2 Sets
15-20 Reps
15-20 Reps
@6
@6
6
Cardio
1 Set
30 mins
@5
Day 5
1
Cardio
1 Set
30 mins
@5