Program Description
increase the main 3 lifts
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJun 17, 2025 06:33
- Last EditedJun 19, 2025 09:42
Summary
Unlock your strength potential with the 9-Day Microcycle Powerlifting program! Over 18 weeks, this structured plan focuses on three intense training days each week, targeting key lifts like the squat, bench press, and deadlift. With a blend of compound and accessory movements, you'll build power and muscle while mastering your technique. Designed for lifters ready to elevate their game, this program ensures progressive overload and optimal recovery to maximize your gains. Get ready to lift heavy and transform your performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2-
RPE 8-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Chest Fly (Machine)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-
RPE 8-10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9-10
3
Leg Extension
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-
RPE 8-10
2
Hack Squat
2
6-10 reps
RPE 9-10
3
Leg Curl
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-
RPE 8-10
2
T-Bar Row
2
6-10 reps
RPE 9-10
3
Lateral Raise (Machine)
2
6-10 reps
RPE 9-10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)3 Sets
10-
@8-10
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@9-10
3
Leg Extension2 Sets
6-10 Reps
@9-10
Day 2
1
Bench Press (Barbell)3 Sets
10-
@8-10
2
T-Bar Row2 Sets
6-10 Reps
@9-10
3
Lateral Raise (Machine)2 Sets
6-10 Reps
@9-10
4
Bicep Curl (Machine)2 Sets
6-10 Reps
@9-10
5
Tricep Pushdown (Cable)2 Sets
6-10 Reps
@9-10
Day 3
1
Deadlift (Barbell)3 Sets
10-
@8-10
2
Hack Squat2 Sets
6-10 Reps
@9-10
3
Leg Curl2 Sets
6-10 Reps
@9-10