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BoostcampPNG

Powerlifting Program

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Program Description

pluh

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 31, 2025 09:06
  • Last Edited
    Aug 03, 2025 07:03
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Press (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Supinated Pull-Ups
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
One Leg Goodmornings (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Push Press (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Supinated Pull-Ups
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
12 reps
-
8
One Leg Goodmornings (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Push Press (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Supinated Pull-Ups
4
6 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
One Leg Goodmornings (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Push Press (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Supinated Pull-Ups
4
6 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
10 reps
-
8
One Leg Goodmornings (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Push Press (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Supinated Pull-Ups
3
5 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
8
One Leg Goodmornings (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Push Press (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Supinated Pull-Ups
3
4 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Hammer Curl (Dumbbell)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
8
One Leg Goodmornings (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Seated Box Jump
3
10 reps
-
4
Farmers Carry
3
100 reps
-
5
Landmine Single Leg Deadlift
3
12 reps
-
6
Landmine Split Stance Single Arm Rows
3
12 reps
-
7
Incline Bench Press (Dumbbell)
3
12 reps
-
8
Landmine Russian Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Seated Box Jump
3
10 reps
-
4
Farmers Carry
3
100 reps
-
5
Landmine Single Leg Deadlift
3
12 reps
-
6
Landmine Split Stance Single Arm Rows
3
12 reps
-
7
Incline Bench Press (Dumbbell)
3
12 reps
-
8
Landmine Russian Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Seated Box Jump
3
10 reps
-
4
Farmers Carry
3
100 reps
-
5
Landmine Single Leg Deadlift
3
8 reps
-
6
Landmine Split Stance Single Arm Rows
3
10 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Landmine Russian Twists
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
4 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Seated Box Jump
3
10 reps
-
4
Farmers Carry
3
100 reps
-
5
Landmine Single Leg Deadlift
3
8 reps
-
6
Landmine Split Stance Single Arm Rows
3
10 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Landmine Russian Twists
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
3 reps
-
2
Bench Press (Barbell)
5
3 reps
-
3
Seated Box Jump
3
10 reps
-
4
Farmers Carry
3
100 reps
-
5
Landmine Single Leg Deadlift
3
6 reps
-
6
Landmine Split Stance Single Arm Rows
3
8 reps
-
7
Incline Bench Press (Dumbbell)
3
6 reps
-
8
Landmine Russian Twists
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
3
Seated Box Jump
3
10 reps
-
4
Farmers Carry
3
100 reps
-
5
Landmine Single Leg Deadlift
3
6 reps
-
6
Landmine Split Stance Single Arm Rows
3
8 reps
-
7
Incline Bench Press (Dumbbell)
3
6 reps
-
8
Landmine Russian Twists
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
5 reps
-
2
Hex Bar Deadlift
4
6 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Landmine One Arm Step Press
3
12 reps
-
5
Box Step-Up (Dumbbell)
3
12 reps
-
6
Calf Raises (Dumbell)
3
12 reps
-
7
Landmine Shoulder Press
3
12 reps
-
8
Front Raises (Dumbbell)
3
12 reps
-
9
Banded Leg Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
5 reps
-
2
Hex Bar Deadlift
4
6 reps
-
3
Bent Over Row (Barbell)
3
12 reps
-
4
Landmine One Arm Step Press
3
12 reps
-
5
Box Step-Up (Dumbbell)
3
12 reps
-
6
Calf Raises (Dumbell)
3
12 reps
-
7
Landmine Shoulder Press
3
12 reps
-
8
Front Raises (Dumbbell)
3
12 reps
-
9
Banded Leg Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
4
4 reps
-
2
Hex Bar Deadlift
4
4 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Landmine One Arm Step Press
3
10 reps
-
5
Box Step-Up (Dumbbell)
3
10 reps
-
6
Calf Raises (Dumbell)
3
10 reps
-
7
Landmine Shoulder Press
3
10 reps
-
8
Front Raises (Dumbbell)
3
10 reps
-
9
Banded Leg Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
3 reps
-
2
Hex Bar Deadlift
4
4 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Landmine One Arm Step Press
3
10 reps
-
5
Box Step-Up (Dumbbell)
3
10 reps
-
6
Calf Raises (Dumbell)
3
8 reps
-
7
Landmine Shoulder Press
3
10 reps
-
8
Front Raises (Dumbbell)
3
10 reps
-
9
Banded Leg Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
6
2 reps
-
2
Hex Bar Deadlift
5
3 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Landmine One Arm Step Press
3
8 reps
-
5
Box Step-Up (Dumbbell)
3
8 reps
-
6
Calf Raises (Dumbell)
3
8 reps
-
7
Landmine Shoulder Press
3
8 reps
-
8
Front Raises (Dumbbell)
3
10 reps
-
9
Banded Leg Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
2
Hex Bar Deadlift
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Landmine One Arm Step Press
3
8 reps
-
5
Box Step-Up (Dumbbell)
3
8 reps
-
6
Calf Raises (Dumbell)
3
8 reps
-
7
Landmine Shoulder Press
3
8 reps
-
8
Front Raises (Dumbbell)
3
10 reps
-
9
Banded Leg Curl
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pronated Pull-Ups
3
8 reps
-
4
Banded Barbell Jump Squats
3
8 reps
-
5
Waiter Carry
3
50 reps
-
6
Bench Press (Close Grip)
3
12 reps
-
7
Bicep Curls (Dumbbell)
3
12 reps
-
8
Shoulder Shrugs
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Pronated Pull-Ups
3
8 reps
-
4
Banded Barbell Jump Squats
3
8 reps
-
5
Waiter Carry
3
50 reps
-
6
Bench Press (Close Grip)
3
12 reps
-
7
Bicep Curls (Dumbbell)
3
12 reps
-
8
Shoulder Shrugs
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Pronated Pull-Ups
4
6 reps
-
4
Banded Barbell Jump Squats
3
8 reps
-
5
Waiter Carry
3
50 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
7
Bicep Curls (Dumbbell)
3
10 reps
-
8
Shoulder Shrugs
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
3
6 reps
-
3
Pronated Pull-Ups
4
6 reps
-
4
Banded Barbell Jump Squats
3
8 reps
-
5
Waiter Carry
3
50 reps
-
6
Bench Press (Close Grip)
3
6 reps
-
7
Bicep Curls (Dumbbell)
3
10 reps
-
8
Shoulder Shrugs
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
5 reps
-
3
Pronated Pull-Ups
3
5 reps
-
4
Banded Barbell Jump Squats
3
8 reps
-
5
Waiter Carry
3
50 reps
-
6
Bench Press (Close Grip)
3
5 reps
-
7
Bicep Curls (Dumbbell)
3
8 reps
-
8
Shoulder Shrugs
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
3 reps
-
3
Pronated Pull-Ups
3
4 reps
-
4
Banded Barbell Jump Squats
3
8 reps
-
5
Waiter Carry
3
50 reps
-
6
Bench Press (Close Grip)
3
3 reps
-
7
Bicep Curls (Dumbbell)
3
8 reps
-
8
Shoulder Shrugs
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Push Press (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Supinated Pull-Ups
3 Sets
8 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
8
One Leg Goodmornings (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Hang Clean
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Seated Box Jump
3 Sets
10 Reps
-
4
Farmers Carry
3 Sets
100 Reps
-
5
Landmine Single Leg Deadlift
3 Sets
12 Reps
-
6
Landmine Split Stance Single Arm Rows
3 Sets
12 Reps
-
7
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
8
Landmine Russian Twists
3 Sets
20 Reps
-
Day 3
1
Split Jerk
3 Sets
5 Reps
-
2
Hex Bar Deadlift
4 Sets
6 Reps
-
3
Bent Over Row (Barbell)
3 Sets
12 Reps
-
4
Landmine One Arm Step Press
3 Sets
12 Reps
-
5
Box Step-Up (Dumbbell)
3 Sets
12 Reps
-
6
Calf Raises (Dumbell)
3 Sets
12 Reps
-
7
Landmine Shoulder Press
3 Sets
12 Reps
-
8
Front Raises (Dumbbell)
3 Sets
12 Reps
-
9
Banded Leg Curl
3 Sets
AMRAP
-
Day 4
1
Front Squat (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
3
Pronated Pull-Ups
3 Sets
8 Reps
-
4
Banded Barbell Jump Squats
3 Sets
8 Reps
-
5
Waiter Carry
3 Sets
50 Reps
-
6
Bench Press (Close Grip)
3 Sets
12 Reps
-
7
Bicep Curls (Dumbbell)
3 Sets
12 Reps
-
8
Shoulder Shrugs
3 Sets
12 Reps
-