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BoostcampPNG

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 07, 2025 05:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
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
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
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
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
3
10 reps
RPE 8.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
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
3
10 reps
RPE 8.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
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
2
10 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12 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
3
10 reps
RPE 8.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
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
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
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
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)
3
10 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
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)
3
10 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
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)
2
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
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)
3
10 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
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)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
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)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
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)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
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)
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
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
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