Program Description
💪💪😺
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 12, 2025 03:58
- Last EditedAug 08, 2025 06:50
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Shoulder Press (Machine)
3
-
3
Chest Press (Machine)
3
-
4
Seated Row (Machine)
3
-
5
Dip (Assisted)
2
-
6
Bicep Curl (Machine)
2
-
7
Pull-Up (Assisted)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
5 mins
-
2
Leg Press
4
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hip Abductor (Machine)
3
-
6
Leg Raise (Captain's Chair)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
-
2
Shoulder Press (Machine)
3
-
3
Dip (Assisted)
3
-
4
Seated Row (Cable)
3
-
5
Pull-Up (Assisted)
3
-
6
Chest Fly (Machine)
3
-
7
Bicep Curl (Machine)
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
-
2
Hip Abductor (Machine)
3
-
3
Goblet Squat
3
-
4
Leg Press
3
-
5
Glute Kickback
3
-
6
Leg Curl
3
-
Download App to Unlock
Week 1
1 / 8 Weeks
Day 1
1
Warm Up1 Set
5 mins
-
2
Shoulder Press (Machine)3 Sets
-
3
Chest Press (Machine)3 Sets
-
4
Seated Row (Machine)3 Sets
-
5
Dip (Assisted)2 Sets
-
6
Bicep Curl (Machine)2 Sets
-
7
Pull-Up (Assisted)3 Sets
-
Day 2
1
Warm Up1 Set
5 mins
-
2
Leg Press4 Sets
-
3
Leg Extension3 Sets
-
4
Leg Curl3 Sets
-
5
Hip Abductor (Machine)3 Sets
-
6
Leg Raise (Captain's Chair)3 Sets
-
Day 3
1
Warm Up1 Set
-
2
Shoulder Press (Machine)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
Pull-Up (Assisted)3 Sets
-
6
Chest Fly (Machine)3 Sets
-
7
Bicep Curl (Machine)3 Sets
-
Day 4
1
Stair Climber1 Set
-
2
Hip Abductor (Machine)3 Sets
-
3
Goblet Squat3 Sets
-
4
Leg Press3 Sets
-
5
Glute Kickback3 Sets
-
6
Leg Curl3 Sets
-