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531 Matthew v2? (1)

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Program Description

Get strong for powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2026 08:58
  • Last Edited
    Feb 20, 2026 04:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
11.5%
Hamstrings
10.8%
Middle Delts
8.6%
Chest
8.4%
Front Delts
8%
Triceps
7.5%
Abs
6.3%
Upper Back
5.1%
Rear Delts
4.4%
Lower Back
4.3%
Calves
3.2%
Lats
3.2%
Biceps
1.6%
Adductors
1.4%
Abductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
40%
50%
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
5
Abs Crunch (Machine)
1
-
6
Ab Wheel
3
12 reps
RPE 9
7
Back Extension (Weighted)
3
12 reps
RPE 9
8
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
40%
50%
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
5
Abs Crunch (Machine)
1
-
6
Ab Wheel
3
12 reps
RPE 9
7
Back Extension (Weighted)
3
12 reps
RPE 9
8
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Leg Press (45 Degrees)
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
5
Abs Crunch (Machine)
1
-
6
Ab Wheel
3
12 reps
RPE 9
7
Back Extension (Weighted)
3
12 reps
RPE 9
8
Seated Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
65%
2
Leg Press (45 Degrees)
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
4
Abs Crunch (Machine)
1
-
5
Ab Wheel
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
12 reps
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
2
Push Press (Barbell)
1
AMRAP
85%
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
70%
80%
2
Push Press (Barbell)
1
AMRAP
90%
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Pull-Up (Weighted)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
40%
50%
75%
85%
2
Push Press (Barbell)
1
AMRAP
95%
3
Bent Over Row (Barbell)
1
-
4
Pull-Up (Weighted)
1
-
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
65%
2
Bent Over Row (Barbell)
1
-
3
Pull-Up (Weighted)
1
-
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
3
Squat (Barbell)
1
AMRAP
85%
4
Leg Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
1
8-12 reps
RPE 9
6
Abs Crunch (Machine)
1
12 reps
RPE 8.5
7
Ab Wheel
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
70%
80%
3
Squat (Barbell)
1
AMRAP
90%
4
Leg Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
1
8-12 reps
RPE 9
6
Abs Crunch (Machine)
1
12 reps
RPE 8.5
7
Ab Wheel
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
40%
50%
75%
85%
3
Squat (Barbell)
1
AMRAP
95%
4
Leg Extension
3
8-12 reps
RPE 8.5
5
Seated Calf Raise
1
8-12 reps
RPE 9
6
Abs Crunch (Machine)
1
12 reps
RPE 8.5
7
Ab Wheel
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 9
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
65%
3
Leg Extension
3
8-12 reps
RPE 8.5
4
Seated Calf Raise
1
8-12 reps
RPE 9
5
Abs Crunch (Machine)
1
12 reps
RPE 8.5
6
Ab Wheel
1
12 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
5
Abs Crunch (Machine)
1 Set
-
6
Ab Wheel
3 Sets
12 Reps
@9
7
Back Extension (Weighted)
3 Sets
12 Reps
@9
8
Seated Calf Raise
3 Sets
12 Reps
@9
Day 3
1
Push Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
2
Push Press (Barbell)
1 Set
AMRAP
85%
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
4
Pull-Up (Weighted)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 4
1
Hamstring Curl
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
3
Squat (Barbell)
1 Set
AMRAP
85%
4
Leg Extension
3 Sets
8-12 Reps
@8.5
5
Seated Calf Raise
1 Set
8-12 Reps
@9
6
Abs Crunch (Machine)
1 Set
12 Reps
@8.5
7
Ab Wheel
1 Set
12 Reps
@8.5