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Booshpooshy Powerlifting

by Fruit Loops
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Program Description

**Booshpooshy Powerlifting** is a comprehensive 6-week program designed to elevate your strength and technique in the big three lifts: squat, bench press, and deadlift. With 27 training sessions packed into just six weeks, you'll engage in targeted workouts that combine high-intensity sets and varied rep ranges to maximize your powerlifting potential. Each session lasts approximately 60 minutes, making it perfect for those with a busy schedule. Suitable for intermediate lifters, this program requires access to a full gym and is tailored to help you build strength and confidence in your lifts. Get ready to push your limits and achieve new personal records!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 29, 2025 11:47
  • Last Edited
    Jun 30, 2025 12:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
RPE 9
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
RPE 9
2
Squat (Paused)
3
6 reps
RPE 7.5
3
Leg Press
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 9
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 9
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Supported Row (Machine)
2
8 reps
RPE 8
4
Shoulder Press (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Chest Supported Row (Machine)
1
5 reps
RPE 8
4
Lying Leg Curl
2
5 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Chest Supported Row (Machine)
1
5 reps
RPE 8
4
Lying Leg Curl
2
5 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Chest Supported Row (Machine)
1
5 reps
RPE 8
4
Lying Leg Curl
2
5 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
2 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Chest Supported Row (Machine)
1
5 reps
RPE 8
4
Lying Leg Curl
2
5 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Chest Supported Row (Machine)
1
5 reps
RPE 8
4
Lying Leg Curl
2
5 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Chest Supported Row (Machine)
1
5 reps
RPE 8
4
Lying Leg Curl
2
5 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 6.5
4
Single Arm Pushdown
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 6.5
4
Single Arm Pushdown
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 6.5
4
Single Arm Pushdown
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 6.5
4
Single Arm Pushdown
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 6.5
4
Single Arm Pushdown
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
4
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 6.5
4
Single Arm Pushdown
2
5 reps
RPE 8
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Squat (Paused)
3 Sets
6 Reps
@7.5
3
Leg Press
2 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Larsen Press (Barbell)
3 Sets
6 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
8 Reps
@8
4
Shoulder Press (Machine)
2 Sets
8 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7.5
3
Chest Supported Row (Machine)
1 Set
5 Reps
@8
4
Lying Leg Curl
2 Sets
5 Reps
@8
5
Preacher Curl (Dumbbell)
2 Sets
5 Reps
@8.5
Day 4
1
Squat (Barbell)
4 Sets
3 Reps
@7
2
Bench Press (Barbell)
4 Sets
3 Reps
@7
3
Sumo Deadlift (Paused)
3 Sets
3 Reps
@6.5
4
Single Arm Pushdown
2 Sets
5 Reps
@8