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Tailored Powerlifting Program

by Ivan D.

Program Description

Increase your 1RM in Bench and Conventional Deadlift while focusing on health and longevity of your knees. Week 7 has a built-in deaload to prepare the body and mind for new highs.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 04:39
  • Last Edited
    Aug 12, 2025 12:18

Summary

Unlock your strength potential with this 12-week Tailored Powerlifting Program, designed for dedicated lifters looking to enhance their performance. Committing to three sessions per week, you'll focus on key lifts like the paused bench press and deficit deadlift, ensuring a balanced approach to building muscle and power. Each workout is strategically crafted to challenge your limits, with a mix of barbell, dumbbell, and cable exercises targeting all major muscle groups. Get ready to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.4%
Chest
15.7%
Lats
13%
Upper Back
13%
Front Delts
10.2%
Biceps
6%
Hamstrings
6%
Middle Delts
5%
Quadriceps
3.7%
Glutes
3.2%
Lower Back
2.7%
Abs
1.1%
Rear Delts
1%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
75%
2
Paused Slant Board Squat
4
5 reps
70%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
77.5%
2
Paused Slant Board Squat
4
5 reps
72.5%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
80%
2
Paused Slant Board Squat
4
5 reps
75%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
82.5%
2
Paused Slant Board Squat
4
5 reps
77.5%
3
Lat Pulldown
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
85%
2
Paused Slant Board Squat
3
3 reps
80%
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
5
Hamstring Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
87.5%
2
Paused Slant Board Squat
3
3 reps
82.5%
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
5
Hamstring Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
65%
2
Paused Slant Board Squat
3
5 reps
60%
3
Lat Pulldown
3
10 reps
RPE 6
4
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5
Hamstring Curl
1
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
87.5%
2
Paused Slant Board Squat
3
3 reps
82.5%
3
Lat Pulldown
4
10 reps
RPE 8.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
5
Hamstring Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
90%
2
Paused Slant Board Squat
4
2 reps
85%
3
Lat Pulldown
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Hamstring Curl
2
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
92.5%
2
Paused Slant Board Squat
4
2 reps
87.5%
3
Lat Pulldown
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Hamstring Curl
2
6 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
95%
2
Paused Slant Board Squat
4
2 reps
90%
3
Lat Pulldown
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Hamstring Curl
1
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Paused Slant Board Squat
4
5 reps
70%
3
Lat Pulldown
2
8 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Machine)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Seated Row (Machine)
4
10 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Seated Row (Machine)
4
10 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
5 reps
60%
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Seated Row (Machine)
4
10 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
2 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
87.5%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
4
2 reps
90%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Seated Row (Machine)
2
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6 reps
72.5%
2
Front DB Slant Board Squat
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6 reps
75%
2
Front DB Slant Board Squat
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6 reps
77.5%
2
Front DB Slant Board Squat
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6 reps
80%
2
Front DB Slant Board Squat
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
4 reps
82.5%
2
Front DB Slant Board Squat
3
8 reps
RPE 8.5
3
Seated Row (Cable)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
4 reps
85%
2
Front DB Slant Board Squat
3
8 reps
RPE 8.5
3
Seated Row (Cable)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
4 reps
65%
2
Front DB Slant Board Squat
2
8 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
4 reps
85%
2
Front DB Slant Board Squat
3
8 reps
RPE 8.5
3
Seated Row (Cable)
4
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
3 reps
87.5%
2
Front DB Slant Board Squat
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
3 reps
90%
2
Front DB Slant Board Squat
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
3 reps
92.5%
2
Front DB Slant Board Squat
3
8 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
4
6 reps
72.5%
2
Front DB Slant Board Squat
2
8 reps
RPE 6
3
Seated Row (Cable)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
5 Reps
75%
2
Paused Slant Board Squat
4 Sets
5 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
5
Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Deficit Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Seated Row (Machine)
3 Sets
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Legs Up Bench Press (Barbell)
4 Sets
6 Reps
72.5%
2
Front DB Slant Board Squat
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8