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Powerlift V1

by Cody M.

Program Description

Mega Gain

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 04:13
  • Last Edited
    Dec 13, 2025 04:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Hamstrings
14.2%
Glutes
13.7%
Triceps
10.7%
Front Delts
10.1%
Abs
7.5%
Chest
5.8%
Middle Delts
4.6%
Upper Back
3.6%
Lats
3.1%
Lower Back
3%
Biceps
2.9%
Adductors
2.4%
Rear Delts
1.7%
Forearms
0.9%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
8 reps
8 reps
8 reps
60%
65%
70%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
8 reps
8 reps
8 reps
62%
67%
72%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72.5%
77.5%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
2
Legs Up Bench Press (Barbell)
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Legs Up Bench Press (Barbell)
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
4
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
62%
67%
72%
77%
82%
87%
2
Pin Press Bench (Barbell)
2
6 reps
-
3
Barbell Row
3
6 reps
-
4
Bench Press (Dumbbell)
3
6 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
2
Pin Press Bench (Barbell)
2
6 reps
-
3
Barbell Row
3
6 reps
-
4
Bench Press (Dumbbell)
4
6 reps
-
5
Pec Deck (Machine)
2
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
8 reps
-
6B
Hammer Curl (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
65%
75%
80%
85%
90%
95%
2
Incline Bench Press (Barbell)
1
1 reps
100%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5A
Tricep Rope Push Down (Cable)
2
8 reps
-
5B
Hammer Curl (Dumbbell)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
3
12 reps
-
5
Walking Lunge (Dumbbell)
4
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
8 reps
8 reps
8 reps
62%
67%
72%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
4
12 reps
-
5
Walking Lunge (Dumbbell)
4
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
3
12 reps
-
5
Walking Lunge (Dumbbell)
4
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72.5%
77.5%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
4
12 reps
-
5
Walking Lunge (Dumbbell)
4
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
4
10 reps
-
5
Walking Lunge (Dumbbell)
4
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
62%
67%
72%
77%
82%
87%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Hack Squat
3
AMRAP
-
4
Leg Extension
3
8 reps
-
5
Walking Lunge (Dumbbell)
3
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
2
Hip Thrust (Machine)
3
12 reps
-
3
Hack Squat
2
AMRAP
-
4
Leg Extension
3
8 reps
-
5
Walking Lunge (Dumbbell)
3
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
65%
75%
80%
85%
90%
95%
2
Front Squat (Barbell)
1
1 reps
100%
3
Hack Squat
2
AMRAP
-
4
Leg Extension
2
8 reps
-
5
Walking Lunge (Dumbbell)
3
-
6
Prowler Push
6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Neutral Grip Dumbbell Bench Press
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
8 reps
8 reps
8 reps
62%
67%
72%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Neutral Grip Dumbbell Bench Press
4
10 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Neutral Grip Dumbbell Bench Press
3
8 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72.5%
77.5%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Neutral Grip Dumbbell Bench Press
4
8 reps
-
5
Lat Pulldown
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
2
Behind-the-Neck Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Neutral Grip Dumbbell Bench Press
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Behind-the-Neck Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Neutral Grip Dumbbell Bench Press
4
8 reps
-
5
Lat Pulldown
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
62%
67%
72%
77%
82%
87%
2
Behind-the-Neck Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Lat Pulldown
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
2
Behind-the-Neck Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
3 reps
-
4
Seated Shoulder Press (Dumbbell)
4
6 reps
-
5
Lat Pulldown
2
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
8 reps
-
6B
Hammer Curl (Dumbbell)
3
8 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
95%
2
Behind-the-Neck Press (Barbell)
1
1 reps
100%
3
Lat Pulldown
2
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
10 reps
-
5
Hamstring Curl
3
12 reps
-
6
Walking Lunge (Dumbbell)
4
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
8 reps
8 reps
8 reps
62%
67%
72%
2
Front Squat (Barbell)
3
10 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
10 reps
-
5
Hamstring Curl
4
12 reps
-
6
Walking Lunge (Dumbbell)
4
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Front Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
8 reps
-
5
Hamstring Curl
3
12 reps
-
6
Walking Lunge (Dumbbell)
4
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
62.5%
67.5%
72.5%
77.5%
2
Front Squat (Barbell)
3
8 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
8 reps
-
5
Hamstring Curl
4
12 reps
-
6
Walking Lunge (Dumbbell)
4
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
2
Front Squat (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
5 reps
-
5
Hamstring Curl
3
10 reps
-
6
Walking Lunge (Dumbbell)
4
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Front Squat (Barbell)
3
5 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
5 reps
-
5
Hamstring Curl
4
10 reps
-
6
Walking Lunge (Dumbbell)
4
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
62%
67%
72%
77%
82%
87%
2
Front Squat (Barbell)
3
5 reps
-
3
Pull-Up (Assisted)
5
8 reps
-
4
Leg Press
3
5 reps
-
5
Hamstring Curl
3
8 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
65%
70%
75%
80%
85%
90%
2
Front Squat (Barbell)
3
3 reps
-
3
Pull-Up (Assisted)
3
8 reps
-
4
Leg Press
3
5 reps
-
5
Hamstring Curl
3
8 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
65%
75%
80%
85%
90%
95%
2
Hamstring Curl
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Hip Adductor (Machine)
2
10 reps
-
5
Walking Lunge (Dumbbell)
3
-
6
Prowler Push
6
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
2
Tempo Bench Press
2 Sets
AMRAP
-
3
Barbell Row
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
3 Sets
10 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hack Squat
3 Sets
AMRAP
-
4
Leg Extension
3 Sets
12 Reps
-
5
Walking Lunge (Dumbbell)
4 Sets
-
6
Prowler Push
6 Sets
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Behind-The-Neck Press (Smith Machine)
3 Sets
AMRAP
-
4
Neutral Grip Dumbbell Bench Press
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
5 Sets
8 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
12 Reps
-
6
Walking Lunge (Dumbbell)
4 Sets
-
7
Prowler Push
6 Sets
-