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Powerlifting Pause

by Lucas M.
1 athletes joined

Program Description

The intermediate to advanced workout is to build muscle and increase endurance. It is meant for powerlifting individuals who want to “take a break” from high weight high intensity work and recover while still pushing the intensity but more on the bodybuilding aspect of things.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2024 06:09
  • Last Edited
    Jun 18, 2025 11:08

Summary

Unleash your strength with the **Powerlifting Pause**, a focused 4-week program designed for serious lifters ready to elevate their game. Training five days a week, you'll engage in a mix of compound and isolation exercises targeting major muscle groups, ensuring balanced growth and stability. Each session is crafted to challenge your limits, featuring movements like the Barbell Squat and Dumbbell Lateral Raise, all while honing your technique. Get ready to build raw power and redefine your lifting potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Front Delts
10.3%
Chest
9.7%
Middle Delts
8.2%
Glutes
7.3%
Upper Back
6.9%
Biceps
6.8%
Abs
6.8%
Quadriceps
6.7%
Hamstrings
4.5%
Forearms
3.9%
Adductors
3.2%
Lats
3.2%
Lower Back
3%
Rear Delts
2.6%
Abductors
2.2%
Calves
1.6%
Neck
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 6.5
2
Lateral Raise (Cable)
4
12 reps
RPE 6.5
3
Face Pull
4
12 reps
RPE 6.5
4
Upright Row (Barbell)
3
15 reps
RPE 7
5
Cable Crunch
4
20 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 6.5
2
Lateral Raise (Cable)
4
12 reps
RPE 6.5
3
Face Pull
4
12 reps
RPE 6.5
4
Upright Row (Barbell)
3
15 reps
RPE 7
5
Cable Crunch
4
20 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 6.5
2
Lateral Raise (Cable)
4
12 reps
RPE 6.5
3
Face Pull
4
12 reps
RPE 6.5
4
Upright Row (Barbell)
3
15 reps
RPE 7
5
Cable Crunch
4
20 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 6.5
2
Lateral Raise (Cable)
4
12 reps
RPE 6.5
3
Face Pull
4
12 reps
RPE 6.5
4
Upright Row (Barbell)
3
15 reps
RPE 7
5
Cable Crunch
4
20 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
15 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Hip Abductor (Machine)
4
15 reps
RPE 6
6
Hip Adductor (Machine)
4
15 reps
RPE 6
7
Seated Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
15 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Hip Abductor (Machine)
4
15 reps
RPE 6
6
Hip Adductor (Machine)
4
15 reps
RPE 6
7
Seated Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
15 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Hip Abductor (Machine)
4
15 reps
RPE 6
6
Hip Adductor (Machine)
4
15 reps
RPE 6
7
Seated Calf Raise
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7
2
Hamstring Curl
3
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
15 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Hip Abductor (Machine)
4
15 reps
RPE 6
6
Hip Adductor (Machine)
4
15 reps
RPE 6
7
Seated Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 7
2
Wrist Curls
3
20 reps
RPE 7.5
3
French Press
3
15 reps
RPE 7
4
21s (EZ Bar)
3
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
6
Dead Hang
3
RPE 7
7
Seated Dumbbell Curl
3
12 reps
RPE 6.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 6.5
9
Abs Crunch (Machine)
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 7
2
Wrist Curls
3
20 reps
RPE 7.5
3
French Press
3
15 reps
RPE 7
4
21s (EZ Bar)
3
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
6
Dead Hang
3
RPE 7
7
Seated Dumbbell Curl
3
12 reps
RPE 6.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 6.5
9
Abs Crunch (Machine)
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 7
2
Wrist Curls
3
20 reps
RPE 7.5
3
French Press
3
15 reps
RPE 7
4
21s (EZ Bar)
3
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
6
Dead Hang
3
RPE 7
7
Seated Dumbbell Curl
3
12 reps
RPE 6.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 6.5
9
Abs Crunch (Machine)
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15 reps
RPE 7
2
Wrist Curls
3
20 reps
RPE 7.5
3
French Press
3
15 reps
RPE 7
4
21s (EZ Bar)
3
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
6
Dead Hang
3
RPE 7
7
Seated Dumbbell Curl
3
12 reps
RPE 6.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 6.5
9
Abs Crunch (Machine)
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
RPE 10
4
Reverse Hyperextension
4
12 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Neck Extension
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
RPE 10
4
Reverse Hyperextension
4
12 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Neck Extension
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
RPE 10
4
Reverse Hyperextension
4
12 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Neck Extension
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
T-Bar Row
3
12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
RPE 10
4
Reverse Hyperextension
4
12 reps
RPE 6
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Neck Extension
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2
Spoto Press
3
10 reps
RPE 6.5
3
Deficit Push Up
2
RPE 10
4
Cable Crossover
4
15 reps
RPE 7
5
Partial Incline Press (Dumbbell)
3
12 reps
RPE 7
6
Dip (Assisted)
3
12 reps
RPE 7
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2
Spoto Press
3
10 reps
RPE 6.5
3
Deficit Push Up
2
RPE 10
4
Cable Crossover
4
15 reps
RPE 7
5
Partial Incline Press (Dumbbell)
3
12 reps
RPE 7
6
Dip (Assisted)
3
12 reps
RPE 7
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2
Spoto Press
3
10 reps
RPE 6.5
3
Deficit Push Up
2
RPE 10
4
Cable Crossover
4
15 reps
RPE 7
5
Partial Incline Press (Dumbbell)
3
12 reps
RPE 7
6
Dip (Assisted)
3
12 reps
RPE 7
7
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2
Spoto Press
3
10 reps
RPE 6.5
3
Deficit Push Up
2
RPE 10
4
Cable Crossover
4
15 reps
RPE 7
5
Partial Incline Press (Dumbbell)
3
12 reps
RPE 7
6
Dip (Assisted)
3
12 reps
RPE 7
7
Plank
3
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@6.5
2
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
3
Face Pull
4 Sets
12 Reps
@6.5
4
Upright Row (Barbell)
3 Sets
15 Reps
@7
5
Cable Crunch
4 Sets
20 Reps
@6
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@7
2
Hamstring Curl
3 Sets
15 Reps
@6.5
3
Lunge (Dumbbell)
3 Sets
15 Reps
@6.5
4
Leg Extension
3 Sets
12 Reps
@6.5
5
Hip Abductor (Machine)
4 Sets
15 Reps
@6
6
Hip Adductor (Machine)
4 Sets
15 Reps
@6
7
Seated Calf Raise
3 Sets
20 Reps
@7
Day 3
1
Bicep Curl (Barbell)
3 Sets
15 Reps
@7
2
Wrist Curls
3 Sets
20 Reps
@7.5
3
French Press
3 Sets
15 Reps
@7
4
21s (EZ Bar)
3 Sets
@6.5
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6.5
6
Dead Hang
3 Sets
@7
7
Seated Dumbbell Curl
3 Sets
12 Reps
@6.5
8
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@6.5
9
Abs Crunch (Machine)
4 Sets
25 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
@7
2
T-Bar Row
3 Sets
12 Reps
@6
3
Pull-Up (Bodyweight)
1 Set
@10
4
Reverse Hyperextension
4 Sets
12 Reps
@6
5
Seated Row (Cable)
3 Sets
12 Reps
@7
6
Neck Extension
3 Sets
15 Reps
@6
Day 5
1
Bench Press (Barbell)
4 Sets
12 Reps
@7
2
Spoto Press
3 Sets
10 Reps
@6.5
3
Deficit Push Up
2 Sets
@10
4
Cable Crossover
4 Sets
15 Reps
@7
5
Partial Incline Press (Dumbbell)
3 Sets
12 Reps
@7
6
Dip (Assisted)
3 Sets
12 Reps
@7
7
Plank
3 Sets
1 mins
-