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Powerlifting Pause

by Lucas M.
2 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 06:57
  • Last Edited
    Sep 07, 2024 05:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
-