Program Description
Build strength over 12 weeks with an Upper (horizontal focused), Lower (squat), Upper (vertical focused), Lower (deadlift) split. Hit the main compound lifts for 2 sets of max effort, and then another 2 sets of higher rep volume work at RPE 9, for stimulus and technique. For the first 2 sets, speed and power are key. For second 2 sets, stimulus and technique are key. All accessories should be 2-3 sets of near max effort. All warm ups at 5-8 reps up until 50% of 1rm, and then 3 reps in between 50% and 75%, and 1 rep in between 75% and working weight.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 06, 2026 11:04
- Last EditedFeb 09, 2026 12:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Hamstrings
12.5%
Glutes
10.8%
Triceps
9.9%
Upper Back
7.8%
Front Delts
7.3%
Lats
7%
Abs
7%
Biceps
6.1%
Middle Delts
4.9%
Chest
4.1%
Lower Back
3.8%
Forearms
2.6%
Adductors
2%
Rear Delts
0.9%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pendlay Row
3
-
3
Dip (Weighted)
3
-
4
Seated Row (Cable)
3
-
5
Skull Crusher (Barbell)
3
-
6
Preacher Curl (EZ Bar)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Romanian Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
-
3
Lateral Raise (Cable)
3
-
4
Lat Pulldown (Single Arm)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
8 reps
RPE 10
RPE 10
RPE 9
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Lunge (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
2 Sets
5 Reps
3 Reps
8 Reps
@10
@10
@9
2
Pendlay Row3 Sets
-
3
Dip (Weighted)3 Sets
-
4
Seated Row (Cable)3 Sets
-
5
Skull Crusher (Barbell)3 Sets
-
6
Preacher Curl (EZ Bar)3 Sets
-
Day 2
1
Squat (Barbell)1 Set
1 Set
2 Sets
5 Reps
3 Reps
8 Reps
@10
@10
@9
2
Romanian Deadlift (Barbell)3 Sets
-
3
Hack Squat3 Sets
-
4
Leg Curl3 Sets
-
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
2 Sets
5 Reps
3 Reps
8 Reps
@10
@10
@9
2
Pull-Up (Neutral Grip, Bodyweight)3 Sets
-
3
Lateral Raise (Cable)3 Sets
-
4
Lat Pulldown (Single Arm)3 Sets
-
5
Overhead Tricep Extension (Cable)3 Sets
-
6
Bicep Curl (Cable)3 Sets
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
2 Sets
5 Reps
3 Reps
8 Reps
@10
@10
@9
2
Hack Squat3 Sets
-
3
Leg Extension3 Sets
-
4
Lunge (Dumbbell)3 Sets
-