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Beginner Strength by Ash - Dev II

by Ashleen S.
1 athletes joined

Program Description

Beginner - Novice powerlifting Development Program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 12, 2025 11:05
  • Last Edited
    Jul 06, 2025 06:30
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 6.5
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 7
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 7
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 7.5
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 7.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2 reps
3 reps
RPE 8
-
2
Bench Press (Barbell)
1
5
1 reps
RPE 8
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Lat Pulldown (Single Arm)
1
2
8 reps
RPE 7.5
-
5
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
6
Plank (Weighted)
1
2
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 6
-
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6.5
-
3
Leg Extension
1
2
8 reps
RPE 7.5
-
4
Incline Bench Press (Dumbbell)
1
2
8 reps
RPE 7.5
-
5
Plank (Weighted)
1
2
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 6.5
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 7
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 7
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 7.5
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
4 reps
RPE 8
-
2
Overhead Press (Barbell)
3
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Hip Adductor (Machine)
1
2
RPE 7.5
-
6
Ab Wheel
1
2
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3 reps
-
2
Glute-Ham Raise
3
-
3
Pull-Up (Assisted)
1
2
8 reps
RPE 7.5
-
4
Zercher Front-Foot Elevated Split Squat
1
2
RPE 7.5
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
RPE 7
-
2
Tempo Bench Press
1
2
RPE 7
-
3
Hack Squat
1
2
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
6
Farmer's Walk (Weighted)
1
2
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
3 reps
3 reps
RPE 6
-
2
Tempo Bench Press
1
2
3 reps
3 reps
RPE 6.5
-
3
Hack Squat
1
1
8 reps
8 reps
RPE 7
-
4
Pull-Up (Assisted)
1
2
RPE 7
-
5
Tricep Pushdown (Cable)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
1
2
2 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Glute-Ham Raise
1
2
RPE 7
-
4
Chest Supported Row (Machine)
1
2
RPE 7
-
5
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 7
-
2
Spoto Press
1
2
RPE 7
-
3
Chest Supported Row (Machine)
1
2
RPE 7
-
4
Bicep Curl (Dumbbell)
1
2
RPE 8
-
Week 1
1 / 6 Weeks
Day 3
1
Tempo Squat (Barbell)
1 Set
2 Sets
@7
-
2
Tempo Bench Press
1 Set
2 Sets
@7
-
3
Hack Squat
1 Set
2 Sets
@7
-
4
Pull-Up (Assisted)
1 Set
2 Sets
@7
-
5
Tricep Pushdown (Cable)
1 Set
2 Sets
@8
-
6
Farmer's Walk (Weighted)
1 Set
2 Sets
@7
-
Day 1
1
Squat (Barbell)
1 Set
5 Sets
2 Reps
3 Reps
@6.5
-
2
Bench Press (Barbell)
1 Set
5 Sets
1 Reps
@7
-
3
Leg Extension
1 Set
2 Sets
8 Reps
@7.5
-
4
Lat Pulldown (Single Arm)
1 Set
2 Sets
8 Reps
@7.5
-
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
@7.5
-
6
Plank (Weighted)
1 Set
2 Sets
@7
-
Day 4
1
Sumo Deadlift (Paused)
1 Set
2 Sets
2 Reps
@7
-
2
Spoto Press
1 Set
2 Sets
@7
-
3
Glute-Ham Raise
1 Set
2 Sets
@7
-
4
Chest Supported Row (Machine)
1 Set
2 Sets
@7
-
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
@8
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
4 Sets
4 Reps
@6.5
-
2
Overhead Press (Barbell)
3 Sets
@7.5
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
-
4
Zercher Front-Foot Elevated Split Squat
1 Set
2 Sets
@7.5
-
5
Hip Adductor (Machine)
1 Set
2 Sets
@7.5
-
6
Ab Wheel
1 Set
2 Sets
@7.5
-