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Bear Strength’s Meet Prep

by Drew B.
4 athletes joined

Program Description

This program is for any level of Powerlifting to prepare at best for an upcoming meet. Professional athletes welcome to add or change what they need. This is a baseline program that’s universal for all.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 18, 2024 01:19
  • Last Edited
    Jun 18, 2025 12:31

Summary

Prepare to elevate your lifting game with Bear Strength’s Meet Prep, a focused 5-week program designed for serious lifters aiming to maximize their performance. Committing just three days a week, you'll engage in targeted exercises like the Bench Press, Seated Shoulder Press, and Skullcrusher, all tailored to build strength and enhance technique. Each session ramps up intensity, ensuring you're primed for your next meet. Equip yourself with a full gym and get ready to unleash your inner beast!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.4%
Quadriceps
15.3%
Hamstrings
15%
Triceps
10.8%
Lower Back
9.6%
Chest
6%
Front Delts
6%
Middle Delts
4.5%
Upper Back
4.5%
Lats
3.6%
Adductors
2.4%
Abs
2.4%
Biceps
1.8%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
90%
92%
94%
96%
2
Leg Press
3
8-12 reps
RPE 8
3
Good Morning
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
91%
93%
95%
97%
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92%
94%
96%
98%
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
93%
95%
97%
99%
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
1 reps
1 reps
96%
98%
100%
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
90%
92%
94%
96%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Skullcrusher (EZ Bar)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
91%
93%
95%
97%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Skullcrusher (EZ Bar)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92%
94%
96%
98%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Skullcrusher (EZ Bar)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
93%
95%
97%
99%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Skullcrusher (EZ Bar)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
1 reps
1 reps
96%
98%
100%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Skullcrusher (EZ Bar)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
90%
92%
94%
96%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
91%
93%
95%
97%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
92%
94%
96%
98%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
93%
95%
97%
99%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1 reps
1 reps
1 reps
96%
98%
100%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
90%
92%
94%
96%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
3
Skullcrusher (EZ Bar)
3 Sets
8-12 Reps
@7-8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
90%
92%
94%
96%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7-8
3
Glute Bridge (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
90%
92%
94%
96%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Good Morning
3 Sets
8-12 Reps
@8