logo
BoostcampPNG

Powerlifting Program

by

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 12, 2025 12:23

Summary

Unleash your strength with this comprehensive 6-week Powerlifting Program designed for serious lifters looking to enhance their performance. Committing to four days a week, you'll focus on key lifts like the squat, bench press, and deadlift, while incorporating accessory movements to build muscle and improve stability. Each session is crafted to push your limits, utilizing a mix of barbell and dumbbell exercises tailored for a garage gym setup. Get ready to transform your lifting game and achieve new personal records!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.5%
Chest
12.5%
Triceps
12.5%
Front Delts
10.6%
Glutes
10.2%
Middle Delts
7.6%
Upper Back
6.4%
Hamstrings
5.9%
Biceps
4.3%
Olympic
3.9%
Lower Back
3.9%
Lats
2.6%
Adductors
1.6%
Forearms
1.2%
Abs
0.8%
Rear Delts
0.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
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
-