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Powerlifting & Calisthenics

by Charlotte C.
1 athletes joined

Program Description

Gain strength and muscle.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2025 07:08
  • Last Edited
    Jun 23, 2025 06:38

Summary

Unlock your strength potential with this 6-week Powerlifting & Calisthenics program, designed for dedicated lifters ready to elevate their game. Committing to 5 days a week, you'll engage in a balanced mix of heavy lifts and bodyweight exercises, targeting all major muscle groups. Expect to build raw power with barbell squats and bench presses while enhancing functional strength through calisthenics like dips and leg raises. This program is your pathway to increased muscle mass and improved athletic performance—get ready to transform your physique!
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
5 reps
70%
4
Hammer Curl
3
9 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
6
Ab Wheel
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
6 reps
70%
4
Hammer Curl
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
11 reps
RPE 10
6
Ab Wheel
3
4 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
9 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
7 reps
70%
4
Hammer Curl
3
11 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
6
Ab Wheel
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
4 reps
80%
4
Hammer Curl
3
8 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
13 reps
RPE 10
6
Ab Wheel
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
5 reps
80%
4
Hammer Curl
3
9 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
14 reps
RPE 10
6
Ab Wheel
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Low Bar)
4
6 reps
80%
4
Hammer Curl
3
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
6
Ab Wheel
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
100%
90%
2
Tempo Bench Press
2
10 reps
66%
3
Deadlift (Barbell)
3
9 reps
66%
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
100%
90%
2
Tempo Bench Press
2
11 reps
66%
3
Deadlift (Barbell)
3
10 reps
66%
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
9 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
4 reps
100%
90%
2
Tempo Bench Press
2
12 reps
66%
3
Deadlift (Barbell)
3
11 reps
66%
4
Romanian Deadlift (Barbell)
2
11 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Tricep Extension (Cable)
3
11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
100%
95%
2
Tempo Bench Press
2
9 reps
75%
3
Deadlift (Barbell)
3
8 reps
75%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 8
6
Tricep Extension (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
100%
95%
2
Tempo Bench Press
2
10 reps
75%
3
Deadlift (Barbell)
3
9 reps
75%
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
6
Tricep Extension (Cable)
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
4 reps
100%
95%
2
Tempo Bench Press
2
11 reps
75%
3
Deadlift (Barbell)
3
10 reps
75%
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
9 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
5 reps
RPE 10
2
Pull-Up (Band)
2
10 reps
RPE 10
3
Bent Over Row (Barbell)
3
9 reps
70%
4
Push Up
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
6 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
3
9 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6 reps
RPE 10
2
Pull-Up (Band)
2
11 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
70%
4
Push Up
3
11 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
11 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
7 reps
11 reps
RPE 10
RPE 8
7
Lat Pulldown
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
7 reps
RPE 10
2
Pull-Up (Band)
2
12 reps
RPE 10
3
Bent Over Row (Barbell)
3
11 reps
70%
4
Push Up
3
12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 8
7
Lat Pulldown
3
11 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8 reps
RPE 10
2
Pull-Up (Band)
2
13 reps
RPE 10
3
Bent Over Row (Barbell)
3
8 reps
80%
4
Push Up
3
13 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
9 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
6 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
3
8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
9 reps
RPE 10
2
Pull-Up (Band)
2
14 reps
RPE 10
3
Bent Over Row (Barbell)
3
9 reps
80%
4
Push Up
3
14 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
7 reps
11 reps
RPE 10
RPE 8
7
Lat Pulldown
3
9 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10 reps
RPE 10
2
Pull-Up (Band)
2
15 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
80%
4
Push Up
3
15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
11 reps
RPE 8
6
Hip Thrust (Barbell)
1
2
8 reps
12 reps
RPE 10
RPE 8
7
Lat Pulldown
3
10 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Long Pause Bench Press
2
4 reps
60%
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
10 reps
100%
70%
5
Squat (Paused)
2
4 reps
60%
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
70%
2
Long Pause Bench Press
2
5 reps
60%
3
Dip (Bodyweight)
3
11 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
11 reps
100%
70%
5
Squat (Paused)
2
5 reps
60%
6
Leg Raise (Captain's Chair)
3
11 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Long Pause Bench Press
2
6 reps
60%
3
Dip (Bodyweight)
3
12 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
12 reps
100%
70%
5
Squat (Paused)
2
6 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
78%
2
Long Pause Bench Press
2
3 reps
70%
3
Dip (Bodyweight)
3
13 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
9 reps
100%
77%
5
Squat (Paused)
2
3 reps
70%
6
Leg Raise (Captain's Chair)
3
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
78%
2
Long Pause Bench Press
2
4 reps
70%
3
Dip (Bodyweight)
3
14 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
10 reps
100%
77%
5
Squat (Paused)
2
4 reps
70%
6
Leg Raise (Captain's Chair)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
11 reps
78%
2
Long Pause Bench Press
2
5 reps
70%
3
Dip (Bodyweight)
3
15 reps
RPE 10
4
Squat (Barbell)
1
2
1 reps
11 reps
100%
77%
5
Squat (Paused)
2
5 reps
70%
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Wide Grip Pull-Up
2
5 reps
RPE 10
3
Pull-Up (Band)
2
10 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
4 reps
100%
80%
5
Deadlift (Paused)
2
4 reps
66%
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Wide Grip Pull-Up
2
6 reps
RPE 10
3
Pull-Up (Band)
2
11 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
5 reps
100%
80%
5
Deadlift (Paused)
2
5 reps
66%
6
Dip (Bodyweight)
3
11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Wide Grip Pull-Up
2
7 reps
RPE 10
3
Pull-Up (Band)
2
12 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
6 reps
100%
80%
5
Deadlift (Paused)
2
6 reps
66%
6
Dip (Bodyweight)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Wide Grip Pull-Up
2
8 reps
RPE 10
3
Pull-Up (Band)
2
13 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
3 reps
100%
90%
5
Deadlift (Paused)
2
3 reps
75%
6
Dip (Bodyweight)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Wide Grip Pull-Up
2
9 reps
RPE 10
3
Pull-Up (Band)
2
14 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
4 reps
100%
90%
5
Deadlift (Paused)
2
4 reps
75%
6
Dip (Bodyweight)
3
14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
95%
2
Wide Grip Pull-Up
2
10 reps
RPE 10
3
Pull-Up (Band)
2
15 reps
RPE 10
4
Deadlift (Barbell)
1
2
1 reps
5 reps
100%
90%
5
Deadlift (Paused)
2
5 reps
75%
6
Dip (Bodyweight)
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
7 Reps
66%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
9 Reps
9 Reps
@10
@8
3
Squat (Low Bar)
4 Sets
5 Reps
70%
4
Hammer Curl
3 Sets
9 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
6
Ab Wheel
3 Sets
3 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Long Pause Bench Press
2 Sets
4 Reps
60%
3
Dip (Bodyweight)
3 Sets
10 Reps
@10
4
Squat (Barbell)
1 Set
2 Sets
1 Reps
10 Reps
100%
70%
5
Squat (Paused)
2 Sets
4 Reps
60%
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
Day 5
1
Bench Press (Barbell)
3 Sets
2 Reps
90%
2
Wide Grip Pull-Up
2 Sets
5 Reps
@10
3
Pull-Up (Band)
2 Sets
10 Reps
@10
4
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
4 Reps
100%
80%
5
Deadlift (Paused)
2 Sets
4 Reps
66%
6
Dip (Bodyweight)
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
2 Reps
100%
90%
2
Tempo Bench Press
2 Sets
10 Reps
66%
3
Deadlift (Barbell)
3 Sets
9 Reps
66%
4
Romanian Deadlift (Barbell)
2 Sets
9 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
6
Tricep Extension (Cable)
3 Sets
9 Reps
@10
Day 3
1
Wide Grip Pull-Up
2 Sets
5 Reps
@10
2
Pull-Up (Band)
2 Sets
10 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
9 Reps
70%
4
Push Up
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
6
Hip Thrust (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@10
@8
7
Lat Pulldown
3 Sets
9 Reps
70%